Milly Gaines
Eating a balanced diet is one of the most important things you can do for your health. A balanced diet is one that fulfils all of a person's nutritional needs, giving the body the nutrients it needs to function effectively. It comprises foods from five groups: fruits, vegetables, protein, grains, and dairy. A healthy diet will combine all these food groups and nutrients in the right amounts. The number of calories you need each day will depend on your age, sex, and physical activity level. A balanced diet can help manage weight and reduce the risk of disease.
| Characteristics | Values |
|---|---|
| Nutritional needs | Fulfilled |
| Food groups | 5 (Fruits, Vegetables, Protein, Grains, Dairy) |
| Calories | Depends on age, sex, and physical activity level |
| Variety of foods | High |
| Weight | Healthy |
| Fluids | Plenty |
| Salt | Less than 5g per day |
| Saturated fat, sugar, and salt | Low |
| Processed foods | Limited |
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What You'll Learn
Eat a variety of foods from the five food groups
Eating a variety of foods from the five food groups is essential to ensuring your body gets all the nutrients it needs to function effectively. The five food groups are fruits, vegetables, protein, grains, and dairy.
Fruits and vegetables should make up about half of your plate. They are good sources of vitamins, minerals, and fiber. Aim for at least 5 portions of a variety of fruits and vegetables every day. They can be fresh, frozen, canned, dried, or juiced. However, nutrition experts recommend eating whole fruits over fruit juice, as juice contains fewer nutrients and often has added sugar.
The protein group includes foods like beans, pulses, fish, eggs, meat, and other protein sources. This group should make up about a quarter of your plate.
The grains group includes whole grains and refined grains. Whole grains are a better choice as they provide more fiber, magnesium, and zinc, and they have less of an impact on blood sugar levels. This group should also make up about a quarter of your plate.
Finally, the dairy group includes milk, yogurt, cheese, and alternatives. These foods are good sources of calcium and protein. The USDA recommends accompanying each meal with a serving of low-fat dairy or another source of the nutrients found in dairy.
It is important to note that individual needs may vary, so it is always a good idea to consult with a healthcare professional or a registered dietitian for personalized advice.
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Limit junk food and discretionary choices
A balanced diet is one that fulfils all of a person's nutritional needs, giving the body the nutrients it needs to function correctly. It comprises foods from five groups: fruits, vegetables, protein, grains, and dairy.
Junk food, on the other hand, is highly processed, high in energy and low in nutrients. It is enjoyable to eat, but it can be easy to overeat and overindulge in snacks and sugary drinks that don't satisfy hunger.
Understand cravings and how to manage them
Cravings for junk food can be managed by focusing on the positive side of healthy eating rather than focusing on the need to remove junk food. Eating a variety of healthy foods will reduce cravings for junk food over time. Nutrient-dense foods like nuts and avocado will help you feel full and reduce cravings.
Stock up on healthy alternatives
Keep plenty of healthy snacks on hand. The more healthy food readily available, the easier it is to avoid junk food. Stock your freezer with frozen vegetables and your pantry with canned beans, whole grain pasta, brown rice, and other healthy staples. Keep healthy convenience foods on hand so that you can easily throw together a meal.
Avoid junk food triggers
Some environments increase the likelihood of turning to junk food. Avoid snacking in front of the TV, while driving, or being on your phone. Eat meals at a table without any screens to help you pay attention to what and how much you are eating.
Plan your meals and snacks
Eat plenty of healthy food early in the day. Eating nutritious meals and snacks early will reduce the chance of binging on junk food later in the day when your willpower is lower. A nutritious breakfast will set you up and stop you from craving unhealthy foods for the rest of the day.
Get enough sleep
Lack of sleep plays a big role in junk food cravings. Make an effort to go to bed earlier and avoid eating a few hours before bedtime to improve sleep quality.
Vary your food choices
Having plenty of variety in your diet will help keep you satisfied and less likely to seek out junk food. Eating diverse foods of many colours boosts overall health and helps with disease prevention.
Limit portion sizes
Buy junk food in 'snack-sized' packets only when you really crave it instead of featuring it in your weekly shopping.
Remember, having a treat from time to time is part of a balanced approach to eating and living well.
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Get the right amount of calories for your activity level
Eating a balanced diet is about getting the right combination of nutrients, in the right proportions, to fuel your body. One of the key considerations when assessing your diet is whether you are consuming the right number of calories for your activity level. Calories are a measure of energy, and different foods provide varying amounts; it is important to understand how many calories you need and which foods provide calories in
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Eat whole fruits instead of drinking fruit juice
A balanced diet is one that fulfils all of a person's nutritional needs, giving the body the nutrients it needs to function correctly. It comprises foods from five groups: fruits, vegetables, protein, grains, and dairy.
Fruits are a tasty and nutritious part of a balanced diet. They are high in natural sugar, but they also provide fibre and other nutrients, making them less likely to cause a sugar spike than other sweet foods.
When it comes to fruit, it is better to eat whole fruits than to drink fruit juice. Even if the juice is freshly squeezed, drinking it is less healthy than eating the fruit whole. This is because the manufacturing process often adds empty calories due to added sugar. Fruit juice has very little fibre, even if it is pulpy. The high sugar and low fibre content of juice means that it can spike blood sugar levels and increase your appetite.
Research has found that drinking just one glass of 100% fruit juice every day leads to gaining close to half a pound over three years. In contrast, increasing whole fruit intake by one serving each day resulted in about a pound of weight loss over three years.
Additionally, the pulp and skin of many fruits are high in vitamins and other nutrients. Extracting just the juice leaves behind many of these nutrients. For example, oranges are rich in flavonoids, but much of this nutrient is stored in the pulp and not the juice.
So, while fruit juice can be a convenient way to get your daily dose of fruit, it is important to prioritise eating whole fruits to get the full range of nutrients and avoid consuming too much sugar.
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Limit salt, saturated fat, and sugar
To have a healthy, balanced diet, it is important to limit your intake of salt, saturated fat, and sugar. Most people in the UK eat too much saturated fat, sugar, and salt, and not enough fruits and vegetables.
Salt
The World Health Organization (WHO) recommends that adults consume less than 2000 mg/day of sodium, which is equivalent to less than 5 g/day of salt, or approximately one teaspoon. The primary health effect associated with high salt intake is raised blood pressure, which increases the risk of cardiovascular diseases, gastric cancer, obesity, osteoporosis, Meniere's disease, and kidney disease. To reduce your salt intake, you can:
- Limit processed foods, which tend to be high in sodium.
- Cook at home more often, using fresh ingredients, and limit the amount of salt added during cooking.
- Choose low-sodium options when available, such as low-sodium soy sauce or salt-free seasoning blends.
Saturated Fat
Saturated fats are found in animal-based foods such as beef, pork, poultry, full-fat dairy products, eggs, and tropical oils such as coconut and palm oil. Eating too much saturated fat can raise the level of LDL (bad) cholesterol in your blood, increasing your risk of heart disease and stroke. To reduce your saturated fat intake, you can:
- Choose lean meats and poultry without skin.
- Opt for plant-based proteins such as beans, legumes, nuts, and fish more often.
- Replace saturated fats with unsaturated fats such as canola, soybean, and olive oil.
- Limit tropical oils and choose liquid vegetable oils instead.
Sugar
Sugar, especially added sugars, can lead to weight gain and spikes in blood glucose levels. To cut down on sugar:
- Reduce the amount of sugar you add to beverages and foods like cereal, pancakes, coffee, or tea. Gradually decrease the amount until your taste buds adjust.
- Choose unsweetened beverages like water, unsweetened iced tea, or diet drinks instead of sugary options.
- Compare nutrition labels and choose products with the lowest amounts of added sugars.
- Use low-calorie sweeteners or sugar substitutes as a bridge while training your palate to enjoy less sweetness.
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Frequently asked questions
A balanced diet is one that fulfills all of a person's nutritional needs, giving the body the nutrients it needs to function correctly. It comprises foods from five groups: fruits, vegetables, protein, grains, and dairy.
The five food groups are fruits, vegetables, protein, grains, and dairy.
The USDA's "ChooseMyPlate" initiative recommends filling half your plate with fruits and vegetables, a quarter with protein, and another quarter with whole grains and starches.
Eat at least five portions of a variety of fruits and vegetables every day, base meals on higher-fibre starchy foods, choose unsaturated fats, drink plenty of fluids, and limit your intake of ultra-processed foods, saturated fat, salt, and sugar.
A balanced diet can help manage weight, reduce the risk of disease, improve emotional wellness, and promote a healthy sleep cycle.
