Brenda Khan
Eating a balanced diet is an essential part of maintaining good health and can help reduce the risk of various diseases and health conditions. A balanced diet supplies the body with the nutrients it needs to function effectively and can be achieved by consuming foods from the five essential food groups: fruits, vegetables, dairy, grains, and protein. The exact composition of a balanced diet may vary depending on individual characteristics such as age, gender, and lifestyle, but some general guidelines include limiting saturated fats and sugary drinks, consuming a variety of colours of fruits and vegetables, choosing whole grains, and including a source of healthy fats and lean protein.
| Characteristics | Values |
|---|---|
| Nutrients | The body needs nutrients to stay healthy and prevent diseases, infections, fatigue, and low performance. |
| Food groups | A balanced diet includes foods from the five essential food groups: fruits, vegetables, grains, dairy, and protein. |
| Proportions | Ensure you eat a wide variety of foods in the right proportions to maintain a healthy body weight. |
| Macronutrients and calories | Balance macronutrients and calories according to your goals, lifestyle, exercise, and personal tastes. |
| Whole grains | At least half of the grains consumed daily should be whole grains such as whole wheat, barley, quinoa, and brown rice. |
| Protein | Include nutrient-dense protein in your diet, aiming for protein to make up a quarter of your plate. |
| Dairy | Consume dairy or dairy alternatives, such as low-fat or lactose-free options, to ensure adequate calcium intake. |
| Beans and pulses | Incorporate beans, pulses, and legumes into your diet as they are high in fibre, protein, vitamins, and minerals. |
| Nuts | Nuts are a good source of fibre but should be consumed in moderation due to their high-fat content. |
| Healthy fats | Include healthy fats in your diet, such as unsaturated fats like olive oil, fatty fish, or avocados. Limit saturated fats to less than 10% of total energy intake and avoid trans fats. |
| Sugar | Limit intake of free sugars to less than 10% of total energy intake and avoid sugary drinks. |
| Sodium | Limit sodium intake and choose low-sodium options when possible. |
| Water | Drink plenty of water and stay hydrated. |
| Exercise | Combine a balanced diet with regular exercise to maintain a healthy weight and reduce the risk of obesity. |
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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. This is because no single fruit or vegetable provides all of the nutrients needed to be healthy. Fruits and vegetables are excellent sources of fiber, vitamins, minerals, and phytochemicals.
The different colours of fruits and vegetables indicate the presence of different nutrients. For example, red hues in fruits and vegetables are often due to lycopene and anthocyanins, which are powerful antioxidants that help to protect against cardiovascular disease and some cancers. Yellow and orange hues are often due to carotenoids, which are used by the body to form Vitamin A, which is important for skin, vision, and immune function. Green fruits and vegetables are generally good sources of lutein, isothiocyanates, isoflavones, vitamin K, and folate. Even fruits and vegetables without bright colours are full of beneficial nutrients, such as flavonoids, which are linked to a lower prevalence of cancer and have protective properties like acting as anti-inflammatory agents.
To eat a variety of fruits and vegetables, try to get at least one serving from each of the following categories: dark green leafy vegetables; yellow or orange fruits and vegetables; red fruits and vegetables; legumes (beans) and peas; and citrus fruits. Try cooking new recipes that include more vegetables, such as salads, soups, and stir-fries. Keep fruit where you can see it, such as in a bowl on the counter, to tempt a sweet tooth. Remember that fruits and vegetables come in many forms, such as fresh, frozen, and canned, so there are lots to choose from and many healthy ways to prepare them.
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Consume whole grains
Whole grains are an essential part of a balanced diet. They are a great source of dietary fibre and other nutrients, and they can help to improve your health in many ways. Whole grains include whole wheat, barley, wheat berries, quinoa, oats, and brown rice, as well as foods made with them, such as whole wheat pasta.
When grains are refined, they are stripped of valuable nutrients. Whole grains, on the other hand, contain all essential and naturally occurring parts—the bran, germ, and endosperm—in their original proportions. This means that whole grains offer a "complete package" of health benefits. Research shows that choosing whole grains and cutting back on refined grains improves health in several ways. For example, whole grains may help to reduce the risk of type 2 diabetes. A study of more than 160,000 women found that those who averaged 2 to 3 servings of whole grains a day were 30% less likely to develop type 2 diabetes.
The 2015-2020 Dietary Guidelines for Americans recommend eating 6 ounces of grain foods daily (based on a 2000-calorie diet) and getting at least half of that grain intake (3 ounces) from 100% whole grains. An easy way to tell if a food product is high in 100% whole grains is to check that whole grains are listed as the first or second ingredient.
You can include whole grains in your diet in many ways. For example, you could choose whole wheat bread or pasta, or try making porridge with oats or barley for breakfast. Quinoa is another great option and can be used in salads, stir-fries, or as a side dish.
It's important to note that some people have a gluten intolerance and should avoid whole grains that contain gluten, such as whole wheat.
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Choose healthy fats
While it is important to cut down on fat to achieve a healthy diet, it is equally important to focus on eating beneficial "good" fats and limiting harmful "bad" fats. Monounsaturated and polyunsaturated fats are considered "good" fats because they are good for your heart, your cholesterol, and your overall health. These "good" fats can help lower the risk of heart disease and stroke, lower bad LDL cholesterol levels, and prevent abnormal heart rhythms.
Fatty fish like salmon, mackerel, herring, lake trout, sardines, and albacore tuna are the highest in omega-3 fatty acids. If you don't eat fish, you may want to take an omega-3 supplement, widely available over the counter. But make sure the amount of DHA and AHA on the back label matches what’s listed on the front of the package. Try to also include a variety of ALA-rich oils, nuts, seeds, and vegetables in your diet. Most adults can safely eat 12 oz. (three 4 oz. or 114 g servings) of cooked seafood per week. For women who are pregnant, nursing mothers, and children under 12, choose fish lower in mercury, such as shrimp, canned light tuna, salmon, or pollock.
Olive, canola, peanut, and sesame oils are considered healthy fats. Nuts such as almonds, peanuts, macadamia, hazelnuts, pecans, and cashews are also considered healthy fats. Sunflower, sesame, and pumpkin seeds are healthy fats as well. Soybean and safflower oils are also considered healthy fats.
Trans fat is considered the worst type of fat since it not only raises bad LDL cholesterol but also lowers good HDL levels. Artificial trans fats can also create inflammation, which is linked to heart disease, stroke, and other chronic conditions, and contributes to insulin resistance, an early warning sign of developing Type 2 diabetes. Small amounts of naturally occurring trans fats can be found in meat and dairy products, but it is artificial trans fats that are considered dangerous.
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Include lean protein
A balanced diet is one that supplies the nutrients your body needs to work effectively and efficiently. It includes foods from five essential food groups: fruits, vegetables, dairy, grains, and protein.
Protein is an essential component of a healthy diet. It is a macronutrient that provides the building blocks for cells and helps maintain muscle mass. Most healthy adults need to consume at least 0.8 grams of protein per kilogram of body weight. However, it is important to note that protein intake may vary depending on physical activity levels and medical history.
When including protein in your diet, it is recommended to choose lean protein sources. Lean protein has fewer calories and less fat, making it a healthier option. Here are some ways to include lean protein in your diet:
- Opt for lean meats: Choose meats such as chicken, turkey, and lean cuts of beef and pork. These meats provide high-quality protein and important nutrients like iron and zinc while being lower in saturated fat. For example, pork tenderloin is a lean cut with 109 calories, 21 grams of protein, and only 2.7 grams of fat per 3.5 ounces.
- Go for fish: Fish is an excellent source of lean protein, especially white-fleshed fish like halibut. It provides high protein content with minimal fat. For instance, fish typically contains 8-28 grams of protein per 100 grams while being low in calories. Salmon, tuna, and mackerel are also good options as they are rich in omega-3 fatty acids, benefiting heart health.
- Include low-fat dairy: Dairy products like milk, Greek yogurt, and cottage cheese are excellent sources of lean protein. They also provide calcium and other essential nutrients. Opting for low-fat or fat-free versions can help reduce fat and calorie intake.
- Explore plant-based proteins: Plant-based sources of lean protein include beans, tofu, quinoa, and powdered peanut butter. These options offer ample protein while being low in fat and calories. For example, quinoa provides around 8 grams of protein.
By incorporating these lean protein sources into your diet, you can ensure you're getting adequate protein while maintaining a balanced and nutritious diet.
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Exercise regularly
Exercise is an essential component of a healthy lifestyle and maintaining a balanced diet. It is important to note that a balanced diet is not solely responsible for achieving fitness goals; regular exercise plays a pivotal role in this journey.
Regular exercise, when coupled with a balanced diet, offers a myriad of health benefits. It helps maintain a healthy weight, increases muscle mass and strength, and improves overall physical and mental health. Additionally, it improves cardiovascular health and reduces the risk of chronic diseases, such as cardiovascular disease and certain cancers. Research has also shown that regular exercise and a healthy diet can promote longevity. The combination of a balanced diet and exercise routine has been linked to a reduced risk of mortality from all causes, with the greatest reduction in risk resulting from their synergistic effects.
When it comes to exercise, it is essential to find activities that you enjoy and that suit your lifestyle. This could include everyday activities such as gardening or housework, or 'green exercise', which involves exercising in a natural environment, which has been associated with significant physical and mental health benefits.
It is worth noting that the type and intensity of exercise can vary depending on individual needs and preferences. Consulting with healthcare professionals, such as physiotherapists and personal trainers, can help create a flexible exercise routine that complements your dietary habits and fitness goals.
In summary, regular exercise is a key component of a healthy lifestyle, and when combined with a balanced diet, it can help reduce the risk of various health conditions and promote overall well-being.
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Frequently asked questions
A balanced diet fulfils all of a person's nutritional needs, supplying the body with the nutrients it needs to work effectively. This can help to improve your mood, boost your memory, and reduce the risk of various diseases and health conditions.
A healthy diet includes foods from the five essential food groups: fruits, vegetables, grains, dairy, and protein. It is recommended that you eat at least five portions of fruit and vegetables every day, with fruit and vegetables making up just over a third of your daily food intake. At least half of the grains you eat should be whole grains, and dairy or dairy alternatives should also be included. Aim to eat at least two portions of fish per week, one of which should be oily fish.
Foods to limit or avoid include deep-fried foods, sugary drinks, and foods high in saturated and trans fats. While some fat is essential, people in the UK tend to eat too much saturated fat. It is recommended that total fat intake should not exceed 30% of total energy intake, with less than 10% coming from saturated fats and less than 1% from trans fats.
