Jeffrey Salazar
There is no one-size-fits-all approach to healthy eating, but there are some general guidelines that can help you make healthier choices. Eating a balanced diet is essential for maintaining good health and reducing the risk of chronic diseases. A healthy diet typically includes a variety of fruits and vegetables, which are packed with nutrients like antioxidants, vitamins, minerals and fibre. It is recommended to consume at least 5 portions of fruits and vegetables daily. In addition, whole grains, such as brown rice and oatmeal, are excellent sources of fibre, protein and B vitamins. It is also important to include some form of protein in your diet, such as legumes, nuts, seeds, fish, lean meat or dairy. While fats are often vilified, some fats, like those found in nuts, seeds, avocados and olive oil, are considered healthy and should be consumed in moderation. It is also important to stay hydrated, so be sure to drink plenty of water throughout the day.
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What You'll Learn
Eat at least five portions of fruit and vegetables every day
Eating at least five portions of fruit and vegetables every day is a cornerstone of a healthy, balanced diet. This is because they are packed with nutrients, including antioxidants, vitamins, minerals, and fibre.
Fruits and vegetables are usually low in fat and calories, provided they are not fried or roasted in large amounts of oil. This means that eating them can help you maintain a healthy weight and keep your heart healthy. They are also a good source of dietary fibre, which can help maintain a healthy gut and prevent constipation and other digestion problems.
The World Health Organization (WHO) recommends eating a minimum of 400g of fruit and vegetables a day to lower the risk of serious health problems. There is evidence that people who eat at least five portions of fruit and vegetables a day have a lower risk of heart disease, stroke, and some cancers.
To get the most out of your five-a-day, your portions should include a variety of fruits and vegetables. This is because different fruits and vegetables contain different combinations of fibre, vitamins, minerals, and other nutrients. For example, a portion of fruit or vegetables is typically 80g, which could be one apple, banana, pear, or other similarly-sized fruit. A portion could also be two plums, two satsumas, two kiwis, three apricots, six lychees, seven strawberries, or 14 cherries.
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Minimise highly processed foods
Minimising highly processed foods is an important part of maintaining a healthy diet. While not all processed foods are unhealthy, it is best to limit ultra-processed foods, which are often loaded with sodium, sugar, oils, fats, additives, preservatives, and other artificial ingredients. These additives can be harmful to your health, increasing your risk of chronic diseases, including obesity, heart disease, diabetes, non-alcoholic fatty liver disease, and certain types of cancer.
To reduce your intake of ultra-processed foods, you can start by identifying these items in your diet. Highly processed foods are often convenient, pre-packaged options, such as potato chips, cookies, snack cakes, and sugar-sweetened beverages. They are also found in processed meats like bacon, ham, and sausages, which are often high in sodium and saturated fat.
Instead of reaching for these ultra-processed options, opt for healthier, whole foods. Choose whole grain alternatives, such as brown rice, whole grain pasta, and bread. Whole grains are higher in fibre and other important nutrients, and they can help protect against various health conditions. Include more fruits and vegetables in your diet, aiming for at least five portions a day. These foods are packed with vitamins, minerals, and fibre, and they can help you maintain a healthy weight by keeping you full for longer.
Preparing meals at home using fresh, minimally processed ingredients is a great way to minimise ultra-processed foods. When cooking, include at least one serving of vegetables to boost your intake of healthy, unprocessed foods. You can also experiment with recreating your favourite processed foods in a healthier way. For example, instead of potato chips, try making your own kale chips or baking veggie chips using olive oil and salt.
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Eat whole grain foods
A healthy diet should include at least five portions of fruit and vegetables every day, as well as plenty of fluids. It is also important to eat whole grain foods, which are a good source of fibre, protein, and vitamins. Whole grain foods include whole grain bread, crackers, brown or wild rice, quinoa, oatmeal, and hulled barley.
Whole grains are a healthy addition to your diet as they contain the entire grain kernel, including the bran, germ, and endosperm. The bran is the outer layer of the grain and is rich in nutrients. The germ is the seed's embryo and is also nutrient-rich. The endosperm is the germ's food supply and is high in starchy carbohydrates. Eating whole grains instead of refined grains has been linked to lower risks of heart disease, type 2 diabetes, and cancer.
Whole wheat is a popular whole grain that is a key ingredient in baked goods, pastas, noodles, couscous, bulgur, and semolina. It is a good source of antioxidants, vitamins, minerals, and dietary fibre. However, it is important to note that wheat contains gluten, which can trigger a harmful immune response in certain people. If you are gluten intolerant, there are gluten-free whole grain options such as oats, brown rice, and quinoa.
To increase the amount of whole grains in your diet, try swapping out refined grain products like white bread and pasta for whole-grain alternatives. For example, you could choose whole-wheat bread and pasta, or opt for other whole grains such as bulgur, oatmeal, or brown rice.
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Drink water and avoid sugary drinks
A healthy diet should include a balance of fruits and vegetables, whole grains, protein, and healthy fats. It's important to eat at least 5 portions of fruits and vegetables every day and to limit your intake of red and processed meat. When it comes to drinks, water is the best option for staying hydrated without adding extra calories or sugar to your diet.
Drinking water is essential for maintaining good health and staying hydrated. Water is a calorie-free and sugar-free way to hydrate your body, and it should be your go-to choice. You can drink tap, bottled, or sparkling water, and if you want to add some flavour, you can add slices of fruit or cucumber. Carrying a refillable water bottle with you can help make water your default choice.
Sugary drinks, on the other hand, should be avoided. These include regular sodas, fruit drinks, sports drinks, energy drinks, sweetened coffees and teas, and even 100% fruit juice. These drinks are high in sugar and calories, which can lead to weight gain and tooth decay. They also provide little to no nutritional value. It's easy to consume a lot of sugar and calories without realising it when drinking these beverages, and this can have negative health consequences.
For example, regularly consuming sugary drinks increases your risk of obesity, type 2 diabetes, heart disease, cavities, and gout. Children who consume a lot of sugary drinks are more likely to become overweight, and the added sugar can damage their teeth. Even if you're not concerned about weight gain, the high sugar content in these drinks can negatively affect your health in other ways. It's important to read nutrition labels and be mindful of the amount of added sugar you're consuming.
Instead of reaching for a sugary drink, opt for water or try some unsweetened alternatives. Unsweetened tea, coffee, and milk are all options to consider. If you're craving something sweet, make a homemade smoothie with fruit, vegetables, and low-fat or fat-free milk or yoghurt. This way, you'll get some nutrients along with your sweetness, and you won't be consuming empty calories.
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Eat smaller meals more often
Eating smaller meals more often is a popular dietary approach, but what does the research say? Well, it's a little inconclusive. Some studies have shown that eating smaller meals more frequently may be best for preventing chronic disease and weight loss. This approach can improve blood lipid levels and reduce the risk of heart disease. Eating smaller meals more often can also help you avoid making unhealthy food choices when you are very hungry.
However, other studies have found no significant benefit to eating smaller meals more often. Some research even suggests that sticking to three larger meals a day may be more beneficial. For example, one study found that those who consumed six smaller meals throughout the day had increased hunger levels and a greater desire to eat compared to those who ate three larger meals. This may be because small, frequent meals often come in the form of ultra-processed foods and snacks that fall short of vital nutrients.
If you are considering eating smaller meals more often, it is important to focus on the quality of the foods you consume. Prioritising whole foods and ensuring you get all the nutrients your body needs is essential. It is also worth noting that fewer meals mean fewer opportunities to get in those key nutrients.
If you are trying to manage your weight, it is recommended that you eat at least three meals and one snack a day. However, some people find they are more successful with weight loss when they eat smaller meals more frequently.
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Frequently asked questions
There is no single way to eat for good health, but a healthy diet should include a variety of whole foods over processed foods. Aim to eat at least five portions of fruit and vegetables every day, and fill half your plate with them at every meal and snack. Base meals on higher-fibre, starchy foods like potatoes, bread, rice, or pasta, and choose whole-grain options. Include some protein, such as beans, pulses, fish, eggs, meat, or plant-based sources like legumes, soy, or tofu. Drink plenty of fluids, at least 6-8 glasses a day, and choose water over sugary drinks.
All types of fat are high in energy and should be consumed in small amounts. Some fat is essential, and it's important to get most of your fat from unsaturated oils and spreads. Nuts are a good source of fibre, but they contain high levels of fat, so eat them in moderation.
Aim to eat at least three meals a day with snacks in between. Eating smaller meals more often can help prevent you from making unhealthy food choices when you're hungry. Keep healthy snacks with you when you're on the go.
Water is the best way to stay hydrated without adding extra calories to your diet. Sugary drinks, including energy drinks, fruit drinks, and juice, contain lots of sugar and little nutritional value, so should be avoided. When safe drinking water is not available, tea, coffee, and unsweetened lower-fat milk are good alternatives.
