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A balanced diet: the key to taking care of your gut microbiota

As you know, health starts with nutrition. Successfully implementing a balanced diet over the long term is already a big step toward taking care of your microbiota and your overall health. By also getting enough sleep and exercising regularly, you create a virtuous cycle.

How can you achieve a balanced diet?

Ideally, you should consult a dietitian who can recommend a diet tailored to your needs. But we're going to share with you the basics of a balanced diet that you can start implementing right away.

First, it is advisable to divide your food intake into three meals (breakfast, lunch, and dinner) and one or two snacks.

Your breakfast can be savory or sweet and should include a whole grain product (oatmeal, whole wheat bread, muesli, etc.), fresh seasonal fruit, a serving of nuts (almonds, walnuts, hazelnuts, or their purée form), and possibly a dairy product or plant-based alternative (almond milk, soy yogurt, vegan cheese, etc.). 

Ideally, your lunch and dinner plates should contain ¼ animal or plant protein (meat, fish, eggs, tofu, tempeh, seitan), ¼ whole grains (pasta, rice, millet, einkorn wheat, lentils, chickpeas, bread, etc.), ½ vegetables, and one serving of vegetable oil. Ideally, you should choose raw products that you can cook yourself, sourced from organic, seasonal, and local farms. 

Snacks can be savory or sweet, depending on the rest of your meals: fresh fruit and nut butter, a small cheese and vegetable sandwich, or fruit compote and a square of dark chocolate with a handful of nuts.

Make Me Healthy, the dietary rebalancing specialist

Make Me Healthy specializes in nutritional rebalancing. Their team of passionate dietitians supports many patients in their journey. The goals may vary: weight loss/gain, weight stabilization, medical conditions, pregnancy… but the basis remains the same: taking care of their health. 

Establishing a balanced diet means providing your body with everything it needs to function properly, while still enjoying what you eat so that you can maintain this new lifestyle in the long term. This is an extremely important point. It is a new lifestyle that you will establish with your dietitian, and the goal is to anchor your new habits in a routine that suits you, which means no restrictions. Forget about diets; Make Me Healthy is here to support you in rebalancing your diet.

More specifically, while providing your body with high-quality foods (raw, organic, seasonal, and local), as you may already be doing, is excellent, it is important that the portions in each food category are tailored to your needs and that the macronutrient distribution is correct. The same applies to micronutrients: it is essential that they meet your needs. 

To do this, you can consult a dietitian who will calculate your energy requirements based on your basal metabolic rate, age, gender, weight, height, physical activity, etc. At Make Me Healthy, our team of dietitians also takes into account your current diet, based on your food logs and a comprehensive dietary assessment, to offer you a tailored nutrition plan. They then ensure a good balance of macronutrients and micronutrients and proceed with the appropriate portioning.

Don't worry, for you this translates into a dietary program that tells you the quantities of different food categories to consume at each meal (breakfast, lunch, dinner, and snack(s)). And even better, you'll find more than 700 recipes on their app to make it even easier to follow your dietary program. All you have to do is follow the recipe using your measurements.

Tailored dietary programs

In addition to your dietary program, follow-up consultations allow your dietitian to adapt your dietary program based on how you feel, your progress toward your goal, and, of course, to answer any questions you may have during the follow-up. 

From the very first week, their patients feel positive effects on their digestive system: reduced or even eliminated bloating, a flatter stomach, regulated bowel movements… One thing is certain, your microbiota will thank you. Once a balanced diet is in place, Make Me Healthy recommends a probiotic treatment, to be taken at least once a year, to restore your intestinal flora.

Then, within a few weeks, you will see an improvement in the quality of your skin and hair, and above all, your energy levels will skyrocket! 

Thanks to the partnership between Nahibu and Make Me Healthy, we are offering you exceptional discounts on consultation packages with our team of dietitians: 

• 5 euro discount on the 3-consultation package with the code NAHIBU5
• 10 euro discount on the 8-consultation package with the code NAHIBU10
• 15 euro discount on the 12-consultation package with the code NAHIBU15

The dietary consultations offered by Make Me Healthy may be covered by your health insurance or supplemental health insurance. Feel free to send them a quote to find out how much you can be reimbursed.

Nutrition is the first step to taking care of yourself.😉

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