Leena Watts
Eating a balanced diet is an important part of maintaining good health and can help lower your risk of heart disease, stroke, and some cancers. A healthy, balanced diet will include a variety of nutrients, such as protein, vitamins, minerals, fibre, calcium, vitamin D, and potassium. It is recommended that you eat at least 5 portions of fruit and vegetables every day, as well as base meals on higher-fibre, starchy foods like potatoes, bread, rice, or pasta. It is also important to eat some form of protein, whether that be beans, pulses, fish, eggs, meat, or dairy. A balanced diet will also include unsaturated oils and spreads, but these should be consumed in small amounts. It is important to limit your consumption of processed foods, sugary drinks, and saturated fats, as these can contribute to weight gain, obesity, and heart disease.
| Characteristics | Values |
|---|---|
| Fruit and vegetables | At least 5 portions a day, making up just over a third of your food |
| Starchy carbohydrates | Should make up just over a third of your food. Include potatoes, bread, rice, pasta and cereals. Choose higher fibre or wholegrain varieties, such as wholewheat pasta and brown rice. |
| Dairy | Include milk, lactose-free milk, fortified soy beverages, or dairy alternatives. Limit to 1-2 servings per day. |
| Protein | Include beans, pulses, fish, eggs, meat, nuts and other protein. Aim for around a quarter of your food to be protein. |
| Fats and oils | Choose unsaturated fats and oils, such as olive, canola, soy, corn, sunflower and peanut. Limit saturated fats and avoid trans fats. |
| Sugar | Avoid sugary drinks and snacks. Limit sugar intake to lower the risk of weight gain, obesity, type 2 diabetes, heart disease and tooth decay. |
| Salt | Adults should eat no more than 6g of salt per day. |
| Water | Drink plenty of water, at least 6-8 glasses per day, to stay hydrated. |
| Exercise | Stay active to maintain a healthy weight and lower the risk of serious health conditions. |
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What You'll Learn
Eat more fruit and vegetables
Fruits and vegetables are essential components of a healthy, balanced diet. They are packed with nutrients, antioxidants, vitamins, minerals, and fibre, which help maintain a healthy weight and lower the risk of heart disease, stroke, and some cancers. Aim to eat at least 5 portions of a variety of fruits and vegetables every day. Here are some tips to help you include more fruits and vegetables in your diet:
Colourful Variety
Choose fruits and vegetables of different colours to ensure you get a wide range of nutrients. Include dark green leafy vegetables, yellow or orange fruits and vegetables, red fruits and vegetables, legumes (beans and peas), and citrus fruits. Potatoes are starchy vegetables that do not count towards your vegetable intake due to their impact on blood sugar.
Half Your Plate
Fill half of your plate with fruits and vegetables at every meal and snack. This visual guide helps ensure you're getting a sufficient amount of produce. For example, if you're having grilled fish over brown rice, include a green side salad filled with veggies and some fruit for dessert.
Snack Smart
Prepare healthy snacks in advance by washing and cutting raw veggies such as bell peppers, celery, carrots, radishes, and broccoli. Pair them with a healthy dip. Keep grab-and-go fruits like grapes, cherries, oranges, and bananas easily accessible. You can also make snack bags with dried fruit, such as raisins, dates, or unsweetened apricots, but remember that dried fruits are high in calories, so stick to a 1/4 cup serving.
Cook with Produce
Add more vegetables to your meals by trying new recipes. Salads, soups, and stir-fries are excellent ways to incorporate vegetables. If you're short on time, canned soups can be a convenient option, but be mindful of the sodium content. When cooking at home, use whole or minimally processed foods, such as frozen vegetables, to retain the most nutrients.
Fruitful Combinations
Add fruit to your meals and snacks. Top whole-grain cereal or oatmeal with sliced bananas, raisins, dried unsweetened cranberries, apples, or pears. Include fruit with plain fat-free or low-fat yogurt or cottage cheese, such as berries, sliced cherries, or pineapple. Enjoy whole fruits as a sweet and nutritious treat.
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Choose whole grains
Whole grains are an essential part of a balanced diet. They are a great source of complex carbohydrates, dietary fibre, several B vitamins, and minerals such as iron, magnesium, and selenium. The fibre from whole grains helps to reduce blood cholesterol levels and may lower the risk of heart disease. It is also important for maintaining proper bowel function. Whole grains also contain B vitamins, which play a key role in metabolism by helping the body release energy from protein, fat, and carbohydrates. These vitamins are also essential for a healthy nervous system.
When choosing grains, it is important to opt for whole grains instead of refined grains. Whole grains offer a wide range of health benefits, while refined grains are stripped of valuable nutrients during the refining process. Refined grains are also linked to potentially detrimental health effects. Examples of refined grains include white flour, corn grits, white bread, and white rice. On the other hand, whole grains such as whole wheat, barley, wheat berries, quinoa, oats, and brown rice have a milder impact on blood sugar and insulin levels compared to their refined counterparts.
To incorporate more whole grains into your diet, aim for them to make up about a quarter of your plate. This can include whole grain foods such as whole wheat pasta, farro, brown rice, and popcorn. Additionally, look for products that list whole grains as one of the first two ingredients, indicating a higher whole grain content.
It is important to note that the amount of grains you should consume depends on various factors, including your age, sex, height, weight, and physical activity level. However, the general recommendation for adults is to consume at least half of your grain intake from whole grains, which equates to about 3 ounces per day based on a 2000-calorie diet.
By choosing whole grains and limiting your intake of refined grains, you can improve your health and potentially reduce your risk of certain diseases.
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Limit processed foods
Eating a healthy, balanced diet is one of the most important things you can do for your health. A balanced diet includes a variety of healthy foods, with a focus on plant-based options and limited consumption of highly processed or ultra-processed foods.
Processed foods are any foods that have been cooked, canned, frozen, or packaged. While some processed foods can be 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. Ultra-processed foods are not a necessary part of a healthy diet and should be consumed less often and in smaller amounts. They are linked to an increased risk of chronic diseases, including heart disease, stroke, and colorectal cancer.
To limit your intake of processed foods, try preparing meals in large batches once or twice a week. This ensures that nutritious meals are readily available, reducing the temptation to opt for ultra-processed convenience foods when pressed for time. Stock your kitchen with portable, nutritious snacks, such as fresh fruit, mixed nuts, edamame, and veggies with hummus, to make healthier choices on the go.
Gradually replace sugary drinks with water, sparkling water, or flavored water infused with fresh fruit or herbs. This helps reduce your intake of processed drinks and improves the overall quality of your diet. When preparing meals, make half of your plate a variety of colorful vegetables, a quarter whole grains, and the remaining quarter a healthy protein, such as beans or grilled fish.
Remember, it's important to make changes slowly and gradually. You can still enjoy dining out or eating processed foods in moderation as part of a balanced diet. Look for minimally processed options that retain most of their essential nutrients, such as bagged salads, frozen vegetables, eggs, milk, cheese, brown rice, and dried herbs.
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Drink water, not sugary drinks
Drinking water, rather than sugary drinks, is an essential part of a balanced diet. Water is a vital nutrient, and staying hydrated is key to a healthy body and mind. Water has numerous benefits, and it is important to understand why we should choose water over sugary drinks.
Water is a natural appetite suppressant and can aid in weight loss and management. Drinking a glass of water before a meal can help you feel fuller, leading to healthier food choices and portion control. Water also boosts your metabolism, helping your body burn more calories throughout the day. This is especially beneficial if you are aiming to lose weight.
Sugary drinks, on the other hand, are high in calories and low in nutritional value. They can lead to weight gain and increase the risk of health issues such as obesity, type 2 diabetes, and heart disease. These drinks include not just You may want to see also
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Exercise is an essential component of a healthy and balanced lifestyle. Here are some tips to help you incorporate regular physical activity into your routine: Start slowly and listen to your body. If you're new to exercise, begin with moderate-intensity activities such as brisk walking, You may want to see also A balanced diet is one that includes a variety of foods to provide all the nutrients your body needs to function effectively. It includes fruits, vegetables, whole grains, dairy, and protein. Include a variety of fruits and vegetables, whole grains such as brown rice and whole wheat pasta, legumes, nuts, seeds, lean proteins such as fish and poultry, and dairy products. Limit or avoid highly processed foods, sugary drinks, and foods high in saturated fat and added sugars. The amount of food you should eat depends on your calorie intake, which is determined by your age, sex, and physical activity level. Men generally require around 2,500 calories, while women need around 2,000 calories per day to maintain their weight. Start by including more whole and minimally processed foods in your diet. Plan your meals ahead of time, aiming for a balance of nutrients and colours on your plate. You can also refer to resources such as the Eatwell Guide or the Healthy Eating Plate for specific guidelines on portion sizes and food groups.Nonfat Diets: Healthy or Harmful?
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