We’ve all heard the expression that we need to “eat a balanced meal.” But, what exactly is a balanced meal? According to the US government’s My Pyramid, a balanced meal consists of grains, vegetables, fruits, milk, meat, beans and fats.

Giving the pyramid a closer look, I entered my height (5’4” on a tall day), weight (128 pounds, mostly) and daily activity level (30-60 minutes). I was given my own personal pyramid that recommended 2000 calories per day. I don’t count calories. I am more concerned about the quality of my food - it has to be naturally raised, organic, and seasonal. I thought 2000 calories seemed like a large quantity for my petite frame, so I continued to the pyramid menu planner and entered the foods I ate on that particular day. I wanted to discover just how many calories it is that I do consume. I had multi-grain bread with butter and jelly, and a poached egg for breakfast, a handful of trail mix as a mid-morning snack, quinoa pilaf, roast turkey, mesclun greens and steamed vegetables for lunch, a peach in the afternoon for snack, and grilled fish with sauteed vegetables for dinner… and I can’t forget that large oatmeal, walnut, raisin cookie the size of my head. My total caloric intake for that day was 1561. The planner suggested I wasn’t eating enough calories and should increase dairy, fruit, and good fats to reach my 2000 calorie goal. According to the site, my next step to creating a balanced meal was:

Choose a fat-free or low-fat yogurt for a snack.
Have a cappuccino or latte with fat-free milk.
Use fat-free or low-fat milk instead of water in your oatmeal and hot cereals.
Make a smoothie in the blender from fruit and low-fat or fat-free yogurt.
For dessert, make pudding with fat-free or low-fat milk.
Use fat-free or low-fat milk when making cream of tomato or mushroom soup.

Egads! I do NOT eat fat-free or low-fat anything. Neglecting the fat always makes me crave more sweet snacks and sugary foods (excess sugar turns to fat). And besides, the recommended amount of dairy (3 cups daily) would certainly increase my caloric intake and my body weight at the same time.

I returned to the menu planner and entered a few more days of my usual summer eating habits, and the results all came back around 1600 or less. I decided to switch it up and enter the food I would normally consume on a cold winter day. I increased overall food intake and added hearty stews. My total intake for a winter day was 2253. Then I decided to enter what I eat before I get my menstrual cycle (oh the horror! my apologies to the men reading this). Butter, fat and red meat were all increased. It seems my caloric intake prior to my menstrual cycle was a whopping 3681! Thank goodness I don’t eat like that everyday.

It’s clear that my body’s caloric needs change on a daily, monthly and seasonal basis. In the winter my daily calories are 300-400 more than in the summer. And, when I get my period…. well... I can eat like a Linebacker (for the less sporty gals reading this, a linebacker is a HUGE football player averaging 6'4" and 300 pounds, that protects the quarterback from getting squashed).

I commend the US government for trying to help people figure out how much and what to eat, but they don’t take seasonality or daily/monthly cycles into consideration. Many of the government recommendations at mypyramid.gov are very good (eat whole grains instead of refined grains, a nice variety of vegetables, fruits, beans, meats, and good fats), but it’s imperative to understand a few basic rules when creating a fully balanced meal for your body:

• Every body is unique and has its own set of food requirements
• Do NOT adhere to a specific amount of calories, listen to what your body needs
• Some days you may need more food, some days you may need less
• If you live in a temperate/seasonal climate (like the Northeastern United States), your food requirements may change as the weather changes
• Nourish your body with some form of daily exercise, (even a 25-30 minute walk will do)
• Feed your skin with vitamin D fortified sunshine
Check out the government’s nutritional guidelines (http://www.mypyramid.gov) and combine it with some of my above suggestions. Keep a food diary for two weeks and write down how you feel both physically and emotionally after eating. That’s one of the best ways to get inside you and figure out your body’s needs.

For more guidance and support you can sign up for health coaching (http://www.andreabeaman.com/productsServices.html) and we can work on it together. And, check out my monthly recipes (http://www.andreabeaman.com/recipe_august.html) for a nourishing, seasonal and delicious meal.