Brenda Khan
Eating a balanced diet is an important part of maintaining good health and can help you feel your best. A balanced diet supplies the nutrients your body needs to work effectively. Without balanced nutrition, your body is more prone to disease, infection, fatigue, and low performance. A healthy diet will combine all the nutrients and food groups, but you need to balance them, too. This means 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.
| Characteristics | Values |
|---|---|
| Fruits and vegetables | At least 5 portions a day |
| Starchy foods | Should make up just over a third of everything you eat |
| Dairy | Some dairy or dairy alternatives |
| Protein | Eat beans, pulses, fish, eggs, meat, and other protein sources |
| Fats | Get most of your fat from unsaturated oils and spreads |
| Fluids | Drink 6 to 8 glasses of fluid daily |
| Exercise | Exercise regularly to complement a healthy diet |
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What You'll Learn
Eat at least 5 portions of fruit and vegetables a day
Eating at least five portions of fruit and vegetables a day is a cornerstone of a healthy, balanced diet. This is because they are a good source of vitamins, minerals, fibre, and antioxidants. For example, they contain folate, vitamin C, and potassium.
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. Indeed, 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. Specifically, a recent study found that people who ate five servings of vegetables and fruit daily had a 12% lower risk of death from cardiovascular disease, a 10% lower risk from cancer, and a 35% lower risk from respiratory disease, compared with people who ate just two daily servings.
A portion of fruit or vegetables is 80g. This equates to around two small fruits, such as two plums, two satsumas, two kiwis, three apricots, six lychees, seven strawberries, or 14 cherries. A portion is also one piece of fruit, such as one apple, banana, pear, orange, or nectarine. A portion is also half a grapefruit, one slice of papaya, one slice of melon (5cm slice), one large slice of pineapple, or two slices of mango (5cm slices). A portion of dried fruit is around 30g. For vegetables, a portion is two broccoli spears, two heaped tablespoons of cooked spinach, or four heaped tablespoons of cooked kale, spring greens, or green beans.
Fruit and vegetables can be fresh, frozen, canned, dried, or juiced. In fact, studies show that freezing and canning preserves nutrients, which often makes these options even more nutrient-dense than fresh produce. For example, one study found that frozen kale had more antioxidants than fresh kale. Another study showed that vitamin C levels in canned peaches are four times higher than in fresh peaches. However, it is important to choose fruit canned in natural juice, rather than syrup.
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Choose wholegrain or wholemeal starchy foods
Starchy foods such as potatoes, bread, pasta, rice, and cereals should make up just over a third of your diet. They are a good source of energy and provide a range of nutrients, including fibre, calcium, iron, and B vitamins. Fibre is the name given to substances found in the cell walls of vegetables, fruits, pulses, and cereal grains. Fibre is important for digestive health and weight loss.
When it comes to starchy foods, it is recommended to choose wholegrain or wholemeal varieties. Wholegrain foods have all three parts of the grain intact: the bran (the nutritious outer layer), the germ (the seed's nutrient-rich embryo), and the endosperm (the germ's food supply, which is high in starchy carbs). Whole grains are typically high in iron, magnesium, manganese, phosphorus, selenium, B vitamins, and dietary fibre.
Wholegrain varieties of starchy foods include brown rice, wholewheat pasta, and brown, wholemeal, or higher-fibre white bread. These options contain more fibre and usually more vitamins and minerals than their refined grain or white counterparts. For example, whole-grain spaghetti has 2.5 times more fibre than regular spaghetti. Oats are another example of a healthy whole grain that is packed with vitamins, minerals, and fibre, and they are also naturally gluten-free.
When purchasing whole-grain bread, it is best to choose those with visible grains or seeds as they are more nutritious. However, it is important to note that some people have a gluten intolerance and should avoid whole wheat products. In addition, be mindful of the added fats used when cooking and serving starchy foods, as this will increase the calorie content.
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Consume dairy or dairy alternatives
Dairy products are an important source of protein and calcium. Calcium is vital for healthy teeth and bones, and protein is an important nutrient that the body needs to grow and repair cells. Milk, yoghurt, cheese, and butter are examples of dairy products.
However, some people are intolerant of dairy and may need to limit or avoid it. Lactose intolerance, for example, is a common condition where the body cannot digest lactose, the natural sugar in milk. Veganism is another reason people may choose to avoid dairy products.
If you are unable or choose not to consume dairy, there are plenty of alternatives to ensure you still get the nutrients you need. Unsweetened calcium-fortified dairy alternatives, made from plants like soya, coconuts, oats, rice, almonds, and hazelnuts, are a good substitute. These alternatives are often fortified with calcium and vitamin D, which helps the body absorb calcium.
When choosing dairy products, opt for lower-fat varieties, as the total fat content of dairy products can be high. Full-fat dairy products are higher in kilojoules and saturated fat, which can increase the risk of heart disease and stroke.
In summary, consuming dairy or dairy alternatives is an important part of a balanced diet. Dairy provides essential nutrients like calcium and protein, but there are also many plant-based alternatives that can provide the same nutritional benefits.
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Eat beans, pulses, fish, eggs, meat and other protein
Eating beans, pulses, fish, eggs, meat, and other protein sources is an essential part of a balanced diet. These foods are rich in protein and provide other important vitamins and minerals such as iron. Here are some tips to incorporate these foods into your diet:
Firstly, aim to include beans and pulses in your meals regularly. Beans and pulses are excellent plant-based sources of protein and are low in fat, making them a healthier alternative to animal-based proteins. They are also high in fibre, vitamins, and minerals. For example, beans are a good source of B-vitamins, iron, folate, magnesium, potassium, and zinc. Additionally, regular consumption of beans and pulses has been linked to a reduced risk of chronic diseases, such as cardiovascular disease. When cooking stews or casseroles, try replacing some of the meat with beans or pulses. You can also include tinned or dried pulses in your meals, but remember that dried pulses need to be soaked and cooked before use.
Secondly, when it comes to meat consumption, opt for lean red meat, including beef, mutton, lamb, and pork. While meat is a good source of protein and iron, it is important to limit your intake of red and processed meat. The recommended daily intake is no more than 70g of red or processed meat. Instead, include more fish in your diet, aiming for at least two servings of fish per week, one of which should be an oily fish. Fish is a good source of protein and omega-3 fatty acids, which have heart-health benefits.
Thirdly, eggs are another excellent source of protein, iron, and vitamins. It is recommended to include up to seven eggs in your weekly diet. They are a versatile ingredient that can be cooked in a variety of ways and easily incorporated into meals.
Lastly, when choosing protein sources, opt for plant-based options whenever possible. This not only benefits your health but also has a positive environmental impact. Include a variety of nuts, seeds, and legumes in your diet, as they are rich in protein and other essential nutrients. Remember that nuts are high in calories, so consume them in moderation.
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Drink plenty of fluids
Drinking plenty of fluids is essential for maintaining good health. Water is the best fluid to drink and is crucial for a healthy balanced diet. Over half of the human body is made up of water, and we need it to survive and function properly. Water is needed for the body to produce saliva, which helps wash food away from our teeth. It also keeps our teeth and mouth healthy, and in some places, tap water contains fluoride, which protects against tooth decay.
The amount of water you need can vary depending on the day and your level of physical activity. For example, you may need more water on a hot or humid day, or after physical activity that causes you to sweat. It is important to drink fluids before you are thirsty, as by the time you feel thirsty, your body is already dehydrated. You can tell if you are dehydrated by the colour of your urine, which should be a pale yellow colour. If it is darker, you need to increase your fluid intake.
Water is a healthy and cheap choice to keep you hydrated, but other drinks can also count towards your fluid intake. These include lower-fat milk, tea, coffee, fruit juice, soup, and soft drinks. However, it is important to limit the number of sugary drinks you consume, as they are higher in calories and can damage your teeth. Caffeinated drinks and alcohol are diuretics, which means they increase the excretion of water from the body and can lead to dehydration. If you don't like the taste of water, you can try adding a slice of lemon or lime, or drinking sparkling water or no-added-sugar squash.
In addition to drinking fluids, you can also meet your fluid needs by consuming water-rich foods. These include broth soups and foods with a high water content, such as celery, tomatoes, and melons.
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Frequently asked questions
A balanced diet can help you maintain a healthy weight and feel your best. It can also help prevent malnutrition and lower your risk of serious health conditions such as type 2 diabetes, certain cancers, heart disease and stroke.
A balanced diet contains foods from the following groups: fruits, vegetables, whole grains, dairy, and protein. It's recommended that you eat at least 5 portions of fruit and vegetables every day. Whole grains such as brown rice, wholewheat pasta and wholemeal bread are also recommended. Dairy foods such as milk, cheese and yoghurt are good sources of protein and calcium. When it comes to protein, include a mix of seafood, lean meats, poultry, eggs, legumes, soy products, nuts and seeds.
Foods that should be limited or avoided include sugary drinks and snacks, deep-fried foods, and foods high in saturated fat, salt and trans fats. While some fat is essential, it's important to get most of your fat from unsaturated oils and spreads.
The number of calories you need depends on your sex, age and activity level. To avoid unhealthy weight gain, total fat should not exceed 30% of total energy intake, with less than 10% coming from saturated fats. It's also important to drink plenty of fluids to stay hydrated—the government recommends 6 to 8 glasses of water or other fluids per day.
Yes, the Eatwell Guide and the Healthy Eating Plate are both resources that can help you plan and prepare balanced meals. They provide guidance on the proportions of different food groups that make up a healthy diet.
