Your Balanced Plan for Nutrition and Wellbeing – Potent Organics
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Your Balanced Plan for Nutrition and Wellbeing

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Balanced nutrition is the basis for our overall health. The food we eat every day can help to maintain our wellbeing, or it can contribute to long-term health issues. Together with physical activity and sleep, securing good nutrition is the ultimate preventative medicine.

Through balanced nutrition, we are making sure that we are getting the nutrients our body needs to function optimally. In many cases, even when we take extra care of what we are putting into our bodies, we may fall short of some nutrients.

This is where supplements come into play. Supplements can help our bodies to adapt to nutritional changes, and to fill in any nutrient gaps we may have, due to food likes and dislikes, habits, or simply time availability.

With so many supplements out there, it can be difficult to know which ones to take and when to take them. If you are just starting to learn how to build a healthy meal plan, piling the science of supplements on top of learning to eat balanced meals can feel overwhelming. Here, we have done the hard work for you. In this article, we will provide you with a plan for how to achieve optimum nutrition.

The 5 Components of a Balanced Diet

There are many ways to break down the components of a balanced diet, but many can get confusing. We believe there is no need to complicate things, so we’ve divided the components of a balanced diet into 5: macronutrients, micronutrients, water, fiber, and complementary components.

1. Macronutrients

From a nutritional perspective, macronutrients are those elements that are needed in larger quantities and that provide energy (measured in the form of calories). There are three macronutrients in the human body: carbohydrates, fat, and protein.


Carbohydrate is seen as a “bad word” these days. In reality, carbohydrates are the preferred energy source of our cells, and we need them to survive. The problem of carbohydrates in our diet is one that revolves around the type of carbohydrates we consume and the quantity we consume. According to the Academy of Nutrition and Dietetics, carbohydrates should provide about 45-60% of calories in a day, and the USDA’s MyPlate recommends that at least half of all carbohydrates (mostly grains) should be whole grains.


Fats not only provide energy, they are also essential building blocks for our brain, cell membranes, and hormones. In general, we should prefer unsaturated fat over saturated fat, but some types of saturated fat, like medium-chain triglycerides found in certain plant oils, are beneficial to our brain and metabolism. As adults, about 20-35% of our calories should come from fat.


In general, our bodies shouldn’t have to turn to protein for energy. Instead, protein should be used to build and maintain body tissue, like muscles. Even when on vegetarian or vegan diets, we want to look for diets that provide complete proteins, that is, proteins that contain all of the amino acids our bodies need. About 10-35% of our necessary calorie needs should come from protein.

  1. Micronutrients

Micronutrients are components that are needed in trace quantities. They are made up of vitamins and minerals.


You have very likely heard of vitamins before. Vitamins are compounds needed in small quantities, and generally cannot be made by the body. For this reason, we need to get most of the vitamins we need from our diet.


Minerals, like vitamins, are needed in very small quantities. They are involved in normal chemical reactions in the body and make up our bones and teeth. The five major minerals in the body are calcium, phosphorus, potassium, sodium, and magnesium.

  1. Fiber

Fiber is technically a type of carbohydrate, but it cannot be digested by the body. We need fiber for a healthy digestion, and to form the bulk in our stool.

  1. Water

Between 60-70% of our body is made up of water. It is an essential component in our blood and organs, and we need it for most of the chemical reactions that are carried out in our body. We need to make sure we are consuming enough water daily to maintain optimum health. In general, you should aim to drink at least 8 glasses of water a day, but you may need to drink more based on your weight, activity level, and the climate.

  1. Complementary Components

Other components include phytonutrients, which are natural plant chemicals that assist in optimizing our bodily functions. Plant extracts contain phytonutrients, which is why they are a common component in supplements. Other complementary components include probiotics, prebiotics, and activated charcoal.



Supplement Benefits

Pure Coconut Oil

Coconut oil contain a type of saturated fat that is difficult to obtain through other foods. Medium-chain triglycerides (MCTs) are metabolized differently than other types of saturated fats and are quickly released into the bloodstream as a form of usable energy. They also help to boost brain health, keeping our minds sharp as we make dietary changes. 

Magnesium Glycinate

Magnesium is one of the main minerals in the body so deficiencies can take a toll on our health. Magnesium is essential to our brain health and mood, and helps vitamins, like Vitamin D3, to function.

Unfortunately, the 2015-2020 Dietary Guidelines for the US state that magnesium is under-consumed in the US diet, and that it is associated with a range of chronic disease including osteoporosis, heart disease, and type 2 diabetes. It is also associated with depression and poor mood. Supplementing your diet with magnesium may help to prevent issues associated with deficiencies.

Activated Charcoal

Activated charcoal helps to boost digestive health, rid your body of excess gas and bloating, and it can help to remove the buildup of bodily toxins that may be making you ill. Taking a supplement of activated charcoal is a good idea when you are making big changes in your diet and want to help rid your body of the negative effects of your previously unbalanced diet. Activated charcoal can also help if you are having stomach issues.


While we don’t go into detail here, sleep as an essential part of your overall wellbeing. 5HTP helps to boost serotonin production, which helps you have improved mood, relax and achieve better sleep.

K2 D3

This supplement contains a mix of vitamins, minerals, and extracts that boost heart and bone health. It includes Vitamins D3, K2, and Calcium, all of which are essential to heart and bone health and tend to be left out of most diets. It also contains patented Bioperine (Black Pepper Fruit Extract) which helps to increase the absorption of other supplements.

Nutrition + Supplement Plan

Your nutrition plan can vary greatly depending on your specific needs and health conditions, your age, your activity levels, and your food sensitivities. Here, we have provided a sample of what a balanced nutritional and supplement plan looks like for someone who requires about 2000 calories a day, and who doesn’t have any major food restrictions. We encourage you to seek out a registered dietician for a meal plan to complement the supplement plan fit to your needs.



½ cup cooked oatmeal with ½ cup skim milk, topped with 2 tbsp raisins and 1 tsp butter

8oz water

8 oz unsweetened cranberry juice


Activated Charcoal – 1 capsule 30 minutes before your snack

Morning Snack

1 cup low-fat, plain yogurt, ¼ cup dried apricots

K2 D3 – 1 capsule 30 minutes before your meal with 8oz of water


Tuna fish sandwich made with 2 sliced whole wheat bread, 3 oz light chunk tuna, 1 tsp mayonnaise, 2 tbsp diced celery, ¼ cup romaine lettuce

1 orange

8 oz water

Pure coconut oil – 2 capsules

Activated charcoal – 1 capsule

Both 30 minutes before your snack with 8oz of water

Pre-Workout Snack

2 celery stalks and 1 tbsp almond butter


30 minutes of cycling or aerobics

5-HTP – 2 capsules

Magnesium glycinate – 2 capsules

Both 30 minutes before your meal with 8oz of water


3 oz boneless, skinless chicken breast

Mashed sweet potato (1 medium)

1 cup mixed vegetables with 1 tsp olive oil

8oz water

8 oz skim milk or almond milk



A balanced diet, sleep, and hydration are key elements of any nutritional plan. Even with a carefully laid out plan, we may fall short of some nutrients. The supplements suggested here can help to fill in nutritional gaps while also providing us with a boost of wellbeing.

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