A balanced diet is the one that gives your body the nutrients it needs to function correctly.

1. THE
IMPORTANCE OF
A BALANCED
DIET

2. A balanced diet is the one that gives
your body the nutrients it needs to
function correctly. In order to get the
proper nutrition from your diet, you
should obtain the majority of your daily
calories from:
–Proteins
–Fresh fruits
–Fresh vegetables
–Grains
–Legumes

3. WHY IS A BALANCED DIET
IMPORTANT?
A balanced diet is important because
your organs and tissues need proper
nutrition to work effectively. Without
good nutrition, your body is more
prone to disease, infection, fatigue,
and poor performance. Children with a
poor diet run the risk of growth and
developmental issues. Bad eating
habits can persist for the rest of their
lives.
Rising levels of obesity and diabetes all
around the world are prime examples
of the effects of a poor diet and a lack
of exercise.

4. HOW CAN I ACHIEVE A BALANCED
DIET?
At the core of a balanced diet are foods
that are low in unnecessary fats and
sugars but high in vitamins, minerals,
proteins and other nutrients. The
following food groups are essential
parts of a balanced diet.

5. FRUITS & VEGETABLES
Besides being a great source of
nutrition, fruits make tasty snacks.
Choose fruits that are in season in your
area. They are fresher and provide
most of the nutrients.
Vegetables are primary sources of
essential vitamins and minerals. Dark,
leafy greens generally have a higher
nutritive value and can be eaten at
every meal. A variety of vegetables will
help you obtain the bountiful nutrients
that all vegetables provide.

6. PROTEINS
Meats and beans are primary sources
of protein, which is essential for proper
muscle and brain development. Lean,
low-fat meats such as chicken and
turkey, cooked ham, sausages and
some other cuts of pork and beef are
the best options.

7. WHY SHOULD YOU CARE ABOUT
GETTING ENOUGH PROTEIN?
Here are four good reasons:
It is a component of every cell in your
body. In fact, hair and nails are mostly
made of protein.
Your body uses it to build and repair
the tissue.
You need it to make enzymes,
hormones, and other body chemicals.
It is an important building block of
bones, muscles, cartilage, skin, and
blood.

8. A CORE MACRONUTRIENT
Like carbohydrates and fat, protein is a
macronutrient, meaning that you need
relatively large amounts of it to stay
healthy. (Vitamins and minerals, which
you only need in small quantities, are
called micronutrients.)
Unlike carbohydrates and fat, your
body does not store protein, so it has
no reservoir to draw from when you’re
running low.

9. FIG & MAHON SALAD WITH LOMO
1/4 cup olive oil
3 tbsp sherry vinegar
1 tsp Dijon mustard
1 tsp honey
1 clove garlic, minced
1/2 tsp salt
1/4 tsp smoked paprika
Directions:
Prep Time: 10 minutes
Total Time: 15 minutes
Serves: 4
Whisk together olive oil, vinegar, mustard, honey, garlic, salt and smoked paprika; toss with kale, figs, Mahon cheese and lomo.
Divide salad among 4 plates. Garnish with sliced almonds.
Tip: Substitute Manchego if Mahon cheese is not available.
8 cups baby kale
6 fresh figs, quartered
2 oz shaved Mahon cheese
1 pkg (3 oz) Lomo
(or use your favourite CFG cut)
1/4 cup toasted sliced almonds
We want to help you in your first steps of this new healthy
and balanced way of eating. You can start by introducing
this easy recipe to your day-to-day meals!