Madeleine Hull
A balanced diet is essential to keeping your body healthy and functioning correctly. Eating a variety of nutritious foods from each of the five food groups in the right amounts is key. The five food groups include fruits and vegetables, whole grains and starches, lean meats or other protein sources, dairy or dairy alternatives, and healthy fats. It's important to limit your intake of processed foods and drinks that are high in saturated fat, salt, and sugar. Individual needs vary, so it's best to consult a doctor or dietitian for personalized advice. They can help you understand your body's unique requirements and create a balanced diet tailored to your needs.
| Characteristics | Values |
|---|---|
| Calorie Intake | The key to a healthy diet is to eat the right amount of calories for how active you are. Men should have around 2,500 calories a day, while women should have around 2,000 calories a day. |
| Starchy Carbohydrates | Starchy carbohydrates should make up just over a third of your diet. These include potatoes, bread, rice, pasta, and cereals. Choose higher-fibre or wholegrain varieties. |
| Fruit and Vegetable Servings | Aim for at least 5 portions of a variety of fruits and vegetables every day. A portion can be 1 apple, banana, pear, or similar-sized fruit. A slice of pineapple or melon also counts as a portion, as does 3 heaped tablespoons of vegetables. |
| Protein Sources | Include eggs, fish (especially oily fish, which is rich in omega-3 fatty acids), beans, pulses, meat, and other protein sources in your diet. |
| Dairy | Consume some dairy or dairy alternatives, such as soy drinks. |
| Fats | Choose unsaturated fats like unsaturated oils and spreads, and consume them in small amounts. All types of fat are high in energy, so they should be consumed in moderation. |
| Salt Intake | Adults and children aged 11 and over should consume no more than 6g of salt (about 1 teaspoon) per day. Too much salt raises blood pressure and increases the risk of strokes. |
| Fluid Intake | Drink plenty of fluids to stay hydrated. The government recommends 6 to 8 glasses of fluid per day, in addition to the fluid you get from food. Water, lower-fat milk, and lower-sugar drinks are healthier choices. |
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What You'll Learn
How much fruit and vegetables should I eat?
Eating a healthy, 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. According to the NHS, a healthy, balanced diet should include at least 5 portions of a variety of fruit and vegetables every day. This is supported by evidence from Harvard Health, which suggests that eating five servings of fruits and vegetables per day is associated with lower risks of many health conditions and premature death, compared to eating two servings.
To put this into perspective, here are some examples of what constitutes a portion:
- One medium-sized fruit, such as an apple, banana, or pear
- A slice of pineapple or melon
- Three heaped tablespoons of vegetables
- A tablespoon of dried fruit added to cereal
- A 150ml glass of fruit juice or smoothie (limit to one portion due to sugar content)
It is worth noting that while fruit and vegetable juices can be a convenient way to consume these nutrients, they should be consumed in moderation. Whole fruit is generally healthier than juice or smoothies because of the fibre content and lower risk of piling on calories. Additionally, some juices may contain added sugars, which can contribute to weight gain and poor nutrition if consumed in excess.
In addition to fruits and vegetables, a balanced diet also includes other food groups. The NHS recommends that meals should be based on higher-fibre, starchy foods like potatoes, bread, rice, or pasta. It is also important to include some form of dairy or dairy alternatives, such as soy drinks, as well as beans, pulses, fish, eggs, meat, and other sources of protein. Unsaturated oils and spreads should be chosen and consumed in small amounts.
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What are the best sources of protein?
Protein is an essential macronutrient that acts as the building block for bones, cartilage, muscle, blood, skin, enzymes, hormones, and vitamins. The human body cannot store protein, so it must be supplied daily through diet.
Protein can be obtained from both plant and animal sources. Animal sources of protein, such as meat, eggs, and milk, are called complete proteins as they contain all the essential amino acids required by the body. Lean meats, such as chicken, turkey, beef, and pork, are excellent sources of high-quality protein and provide other important nutrients like iron and zinc. Similarly, eggs are a good source of complete protein and contain all the essential amino acids. Dairy products like milk, cheese, and yogurt are also rich in protein and other essential nutrients. However, they can be high in saturated fat, so opting for low-fat dairy options is recommended.
For those who follow a vegetarian or vegan diet, there are plenty of plant-based protein sources available. Legumes, including beans, peas, and lentils, are excellent sources of plant-based protein and are also high in fiber, folate, potassium, iron, and zinc. Chickpeas and black beans are especially notable for their high protein content. Quinoa is another plant-based complete protein source, providing about 8 grams of protein and 5 grams of fiber per cup when cooked. Soy products like tofu and tempeh are also good sources of protein, with a quarter cup of tofu providing 7 grams of protein. Nuts and seeds, such as almonds, hazelnuts, walnuts, and pumpkin seeds, are rich in protein and provide healthy fats, vitamins, and minerals. However, nuts are high in fat and calories, so it is important to be mindful of portion sizes.
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What are the healthiest grains?
Grains are an important source of fibre, vitamins, minerals and complex carbohydrates. While all whole grains will provide these nutrients, some are considered healthier than others.
The U.S. Department of Agriculture recommends that more than half of your grain intake should be from whole grains, rather than refined grains. Whole grains contain the entire grain kernel, including the bran, germ and endosperm, whereas refined grains have been stripped of the bran and germ, which contain most of the grain's nutrients.
Some of the healthiest grains include:
- Farro, a variety of wheat with a chewy texture and decent amount of dietary fibre.
- Oats, which are packed with vitamins, minerals, fibre and antioxidants. They are also a great source of beta-glucans, a type of soluble fibre that aids digestion and lowers cholesterol.
- Quinoa, which is high in protein, fibre, manganese, phosphorus, magnesium, folate and vitamin B1.
- Barley, which has the highest fibre content of all whole grains, including beta-glucans, and is also a source of antioxidants, vitamins and minerals.
- Brown rice, which contains more protein and fibre than white rice, and can help to lower cholesterol, control blood sugar and promote good gut bacteria.
- Spelt, an ancient member of the wheat family, which is rich in dietary fibre and may help to control blood glucose levels.
- Buckwheat, which has a rich antioxidant profile and is a good source of plant compounds such as rutin and d-chiro inositol, which may help manage blood sugar levels.
It is important to eat a variety of grains to get different nutrients, and to check the packaging to ensure that refined grains are enriched or fortified with added nutrients.
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How much dairy should I eat?
Dairy products are a rich source of many essential minerals and vitamins, such as calcium, potassium, vitamin D, and protein. They also contain high-quality protein and are beneficial for bone health. For these reasons, most countries recommend the consumption of dairy products.
The amount of dairy that should be consumed depends on several factors, such as age, sex, height, weight, and physical activity level. Additionally, pregnancy and breastfeeding can influence the required dairy intake. According to the USDA, the official dairy group includes milk, yogurt, cheese, lactose-free milk, and fortified soy milk and yogurt. However, it is important to note that dairy products with high-fat content, such as cream cheese, sour cream, cream, and butter, are not included in this group.
Current dietary recommendations suggest including three servings of dairy daily as part of a balanced and healthy diet. This is equivalent to 2 to 3 cups of milk or yogurt or the equivalent serving of cheese. It is important to note that low-fat or non-fat dairy products are generally recommended to reduce energy intake from fat and added sugar. However, some evidence suggests that even full-fat dairy has a small but statistically significant anti-inflammatory effect in the body.
For those who are lactose intolerant or prefer dairy alternatives, calcium-rich foods such as fortified soy beverages, bony fish, leafy greens, and dairy alternatives like calcium-fortified soy milk can be consumed to meet calcium recommendations. However, it is important to note that these alternatives may not provide the same profile of other nutrients found in dairy products.
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How much fat is too much?
While fat is an important source of energy and an essential part of a healthy, balanced diet, consuming too much of it can lead to adverse health effects. There is no recommended limit on the total amount of fat one should eat each day. However, it is essential to limit the consumption of saturated fats and trans fats, which are unhealthy fats usually solid at room temperature. These are found in foods like butter, palm and coconut oils, cheese, red meat, and some processed foods.
Consuming too much saturated fat can cause cholesterol to build up in your arteries, increasing your risk of heart disease, stroke, and weight gain. Dietary guidelines recommend limiting saturated fat to less than 10% of your daily calorie intake. For a 2,000-calorie diet, this equates to 200 calories or 22 grams of saturated fat per day. As an example, a tablespoon of butter contains 7 grams of saturated fat, almost a third of the daily allowance.
To reduce your saturated fat intake, compare food labels and opt for lower-fat alternatives. Choose leaner cuts of meat, grill or bake foods instead of frying, and add vegetables to your meals. When eating out, opt for lower-fat dishes like steamed fish or chicken and avoid creamy curries or dishes with excessive sauce.
In addition to reducing saturated fats, focus on incorporating healthier fats, such as monounsaturated and polyunsaturated fats, into your diet. These fats are typically liquid at room temperature and can be found in avocado, olive oil, fatty fish like salmon, nuts, and seeds. A general guideline is to aim for 20% to 35% of your daily calories from these healthier monounsaturated and polyunsaturated fats.
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Frequently asked questions
A balanced diet involves eating a variety of foods from the 5 food groups in the correct amounts. It's important to eat the right amount of food and drink to achieve and maintain a healthy body weight.
The 5 food groups are: fruits and vegetables, protein, whole grains and starches, dairy, and healthy fats.
You can use the "plate method" as a handy way to remember how much of each food group to eat. Fill half your plate with fruits and vegetables, a quarter with whole grains, and the final quarter with a lean protein source.
If your diet is not balanced, your body may be more prone to disease, infection, fatigue, and low performance. You may also experience frequent hunger, cravings, and guilty feelings about eating.
Focus on eating a variety of whole, nutrient-dense foods from each of the 5 food groups. Limit your intake of processed foods and foods high in saturated fat, added salt, and added sugars. Drink plenty of water and stay physically active.
