Brenda Khan
Eating a balanced diet is essential for maintaining good health and can help you feel your best. A balanced diet provides all the nutrients and calories your body needs to function effectively, from providing energy to supporting immune health and reducing the risk of chronic diseases. It includes a variety of foods from different groups, such as fruits and vegetables, protein, grains, and dairy, consumed in the right proportions to meet daily nutritional needs. The specific dietary recommendations may vary depending on factors such as age, sex, and physical activity levels. By following a balanced diet and staying informed about evolving nutritional guidelines, individuals can improve their overall health and well-being.
| Characteristics | Values |
|---|---|
| Calories | Men: 2,500 (10,500 kJ) |
| Women: 2,000 (8,400 kJ) | |
| Starchy Carbohydrates | Should make up just over a third of food intake |
| Include potatoes, bread, rice, pasta, and cereals | |
| Choose high-fibre or wholegrain varieties | |
| Fruit and Vegetables | Eat at least 5 portions a day |
| Make up 1/2 of your plate | |
| Dairy | Include some dairy or dairy alternatives |
| Protein | Eat beans, pulses, fish, eggs, meat, and other protein |
| Fats | Limit saturated fats to less than 10% of total energy intake |
| Choose unsaturated fats | |
| Avoid trans fats | |
| Salt | Adults and children over 11: no more than 6g a day |
| Sugar | Limit free sugars to less than 10% of total energy intake |
| Fluids | Drink 6-8 glasses of fluid per day |
| Exercise | Exercise regularly to complement a healthy diet |
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What You'll Learn
Eat a variety of fruits and vegetables
Eating a variety of fruits and vegetables is key to a healthy, balanced diet. Fruits and vegetables are excellent sources of fibre, vitamins, minerals, and phytochemicals. They are also low in fat, salt, and sugar.
It is recommended that adults and children over 11 eat no more than 6g of salt per day, while younger children should have even less. Most adults in the UK are eating more calories than they need, so it's important to watch your intake. Starchy carbohydrates should make up just over a third of the food you eat, and you should try to include at least one starchy food with each main meal.
Fruits and vegetables are typically classified into biological groups or 'families'. There are at least nine different families of fruits and vegetables, each with potentially hundreds of different plant compounds that are beneficial to health. For example, legumes or pulses are especially valuable as they are rich in nutrients, but they must be cooked before eating to improve their nutritional quality and eliminate harmful toxins.
To get the most health benefits, it is important to eat a variety of types and colours of fruits and vegetables. This is often referred to as "eating the rainbow". For example, yellow and orange fruits and vegetables are often rich in carotenoids like beta-carotene and Vitamin C, which aid in cellular growth, tissue repair, and boost the immune system. Green fruits and vegetables are generally good sources of lutein, vitamin K, and folate. Red fruits and vegetables get their colour from lycopene and anthocyanins, which are powerful antioxidants that can help protect against cardiovascular disease and reduce the risk of some cancers.
There are many ways to incorporate more fruits and vegetables into your diet. Try to cook new recipes that include more vegetables, such as salads, soups, and stir-fries. You can also add flavour to your fruits and vegetables by serving, flavouring, or cooking them in different ways. Frozen or canned vegetables are just as nutritious as fresh and are a convenient, budget-friendly option.
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Consume whole grains
Whole grains are an essential part of a balanced diet. They are a staple food worldwide and provide a "complete package" of health benefits. Whole grains are high in iron, magnesium, manganese, phosphorus, selenium, B vitamins and dietary fibre. They also help lower the risk of heart disease, type 2 diabetes, and cancer.
The 2015-2020 Dietary Guidelines for Americans recommend eating 6 ounces of grain foods daily, based on a 2000-calorie diet. At least half of this grain intake, or 3 ounces, should come from 100% whole grains. Whole grains are particularly high in fibre and are more nutritious than refined grains. Refined grains, such as white bread or pasta, have been stripped of valuable nutrients during the refining process.
To identify whole grain products, look for those with a carbohydrate-to-fibre ratio of less than 10:1. These products are higher in fibre and less likely to contain trans fats, sodium, and sugar. When reading food labels, choose whole grain foods with few ingredients in addition to whole grain. An easy way to identify whole grain products is to ensure that whole grain is listed as the first or second ingredient.
Some examples of healthy whole grains include barley, oats, and spelt. Barley has been used for thousands of years and is considered a whole grain when it is whole (hulled). Spelt is an ancient whole grain that is more nutritious than modern grains. It is a rich source of manganese, magnesium, phosphorus, zinc, iron, B vitamins, and fibre. Oats are also among the healthiest whole grains, as they are packed with vitamins, minerals, and fibre, and are naturally gluten-free.
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Choose healthy fats
A healthy, balanced diet is an important part of maintaining good health and can help you feel your best. While some fats are unhealthy and should be consumed in moderation, others are considered 'good' fats and can be beneficial to your health.
Some fat in the diet is essential, but people in the UK, on average, eat too much saturated fat. It is recommended that saturated fat should be limited to less than 10% of total calorie intake. Too much saturated fat can increase cholesterol in the blood, increasing the risk of heart disease. It is important to get most of your fat from unsaturated oils and spreads, which can help lower cholesterol.
Some foods that are high in 'good' fats include fatty fish like salmon, mackerel, herring, lake trout, sardines, and albacore tuna. These are good sources of omega-3 fatty acids, which are known to keep your heart healthy and may also help keep your brain sharp as you age. The American Heart Association suggests eating two servings of fatty fish a week. Avocados are another great source of healthy fats, as well as being packed with potassium, antioxidants, and fibre. Nuts are high in fibre and make a good snack, but they do contain high levels of fat, so they should be eaten in moderation.
Full-fat dairy products, like yoghurt, have also been found to have no negative health effects compared to their reduced-fat or fat-free counterparts. They are usually less processed and lower in sugar and carbs. Cheese, for example, is a great source of calcium, vitamin B12, phosphorus, and selenium, and contains many other nutrients.
Some plant-based sources of healthy fats include olive oil, flaxseed, beans, and seeds such as pumpkin, sunflower, and sesame seeds. These are also good sources of omega-3 fatty acids and can help lower cholesterol.
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Get enough protein
Protein is an essential part of a healthy diet. It is a macronutrient that is vital for maintaining overall health and wellbeing. Proteins are the building blocks of the body, making up bones, cartilage, muscle, blood, skin, enzymes, hormones, and vitamins.
There is a myth that consuming a lot of protein can be harmful, but this is not supported by most studies. However, it is important to note that there is such a thing as too much protein, and a high-protein diet should not be a cause for concern unless it is made up predominantly of red meat or processed meat. Research has found that both unprocessed and processed red meat are linked to higher risks of cardiovascular disease and diabetes.
The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight, or 0.36 grams per pound. This is the amount needed to meet your basic nutritional requirements and avoid illness. For example, a person who weighs 75 kg (165 pounds) should consume 60 grams of protein per day. However, it is important to remember that your daily protein need is not fixed and will fluctuate depending on your level of physical activity and other factors such as pregnancy or breastfeeding.
To get enough protein in your diet, try to include protein-rich foods at every meal and snack. Aim for 25-30 grams of protein at each meal, as this promotes fullness and preserves muscle mass better than smaller amounts eaten throughout the day. Good sources of protein include eggs, cheese, nuts, seeds, legumes, chicken, fish, beans, and Greek yogurt. Prioritizing high-protein carbohydrates is also an easy way to increase your protein intake. Try options like quinoa, bean-based pasta, and legume-based pasta, which has up to 14 grams of protein per cooked cup.
In addition to whole foods, there are other ways to boost your protein intake. For example, protein powders can be added to smoothies and shakes, and bone broth can be used as a base for soups or to cook grains.
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Limit processed foods
A balanced diet is an important part of maintaining good health and can help you feel your best. It involves eating a wide variety of foods in the right proportions and consuming the right amount of food and drink to achieve and maintain a healthy body weight.
Processed foods are any food that has been cooked, canned, frozen, or packaged. While many processed foods can be enjoyed as part of a healthy diet, such as canned vegetables, frozen fruits, and pasteurized dairy products, it is important to limit those that are high in sodium, sugar, additives, and preservatives. These highly processed items are not needed in our diet and can be harmful to our health. Here are some tips to help you limit processed foods:
- Read Food Labels: Checking the nutrition content on food labels can help you choose between processed foods. Most pre-packed foods have nutrition information on the packaging, including the amount of calories, saturated fat, salt, and sugar. Some labels use colour-coding to indicate if the food is high or low in these nutrients.
- Reduce Ultra-Processed Foods: Ultra-processed foods are typically high in saturated fat, salt, and sugar, which can increase the risk of chronic diseases. These include crisps, sweets, biscuits, cakes, chocolate, and sugary drinks. While these \"treat foods\" can be enjoyed in small portions, it is best to limit their consumption and opt for healthier alternatives.
- Choose Healthy Snacks: Instead of packaged snacks, stock your kitchen with portable, nutritious snacks such as fresh fruit, mixed nuts, edamame, and veggies with hummus. This makes it easier to make healthy choices when you're on the go.
- Drink More Water: Replace sugary drinks with water, sparkling water, or flavoured water. Infusing water with fresh fruit or herbs can also add flavour. This helps reduce your intake of processed drinks and improve the quality of your diet.
- Meal Preparation: Preparing meals in large batches once or twice a week ensures nutritious meals are readily available, even when you're busy. This reduces the temptation to opt for convenience meals or fast food.
- Gradual Changes: Remember to make changes slowly for the best results. You can still enjoy processed foods in moderation as part of a healthy, balanced diet, but reducing their intake can significantly improve your health and enhance the quality of your eating habits.
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Frequently asked questions
A balanced diet can help manage weight and reduce the risk of disease. It can also help lower cholesterol and reduce the risk of obesity, tooth decay, and heart disease.
A balanced diet should include foods from the five major groups: fruits, vegetables, protein, grains, and dairy. It's recommended that half of your plate should consist of fruits and vegetables, and the other half should be made up of grains and protein.
The exact make-up of a balanced diet will vary depending on individual characteristics such as age, gender, and physical activity level. Generally, it's recommended that adults consume between 1,600 to 3,000 calories per day, with most of your daily calories coming from fruits, vegetables, and grains.
