Milly Gaines
Eating a healthy, balanced diet is essential for maintaining a healthy weight and overall health. Most people need to consume more dietary fiber, calcium, vitamin D, and potassium, while reducing their intake of added sugar, saturated fat, and sodium. Here are some tips to increase the nutritional value of your diet: incorporate more fruits and vegetables, whole grains, legumes, nuts, and seeds; choose unsaturated fats like vegetable oils and avocados over saturated fats; add Greek yogurt and eggs to your diet to increase feelings of fullness; and opt for low-fat or fat-free dairy options. Additionally, be mindful of your eating habits, such as eating slowly, reducing distractions, and using smaller plates to manage portion sizes.
How to increase your diet
| Characteristics | Values |
|---|---|
| Calories | Men should have around 2,500 calories a day (10,500 kilojoules) and women should have around 2,000 calories a day (8,400 kilojoules). |
| Starchy Carbohydrates | Should make up just over a third of the food you eat. Include potatoes, bread, rice, pasta and cereals. Choose higher fibre or wholegrain varieties, such as wholewheat pasta, brown rice or potatoes with their skins on. |
| Fat | Limit saturated fat and opt for unsaturated fats. Men should have no more than 30g of saturated fat a day and women should have no more than 20g. Children under the age of 11 should consume less saturated fat than adults. Sources of unsaturated fat include vegetable oils and spreads, oily fish, avocados, nuts and seeds. |
| Sugar | Reduce added sugar. |
| Sodium | Reduce sodium intake. More than 70% of the sodium Americans consume comes from packaged and prepared foods. |
| Fibre | Increase dietary fibre. Sources include fresh fruits and vegetables, whole grains, legumes, nuts and seeds. |
| Calcium | Increase calcium intake. Sources include yoghurt, dark, leafy greens and fruits like oranges. |
| Vitamin D | Increase vitamin D intake. Sources include sunlight, eggs and fatty fish. |
| Potassium | Increase potassium intake. Sources include beet greens, lima beans, Swiss chard, prune juice, pomegranate juice, bananas and oranges. |
| Protein | Increase protein intake. Sources include eggs, nuts, beans, seafood and meat. |
| Water | Drink plenty of water. The government recommends drinking 6 to 8 glasses every day, in addition to the fluid you get from food. |
| Sleep | Get adequate amounts of good-quality sleep. |
| Portion Size | Use smaller plates to increase feelings of satiety and reduce energy intake. |
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What You'll Learn
Eat more fibre, calcium, vitamin D, and potassium
Fibre is essential for healthy digestion and can be found in whole wheat pasta, brown rice, and potatoes with their skins on. Fibre is also present in starchy carbohydrates. Calcium is crucial for strong bones and can be found in low-fat dairy products such as cheese, yoghurt, and milk. Vitamin D is also important for bone health and can be obtained through exposure to sunlight, as well as consuming fatty fish like salmon and sardines, and foods fortified with vitamin D. Potassium is an essential mineral for maintaining normal cell function and lowering blood pressure, found in bananas, oranges, apricots, chicken breast, beef, and salmon.
To increase your fibre intake, opt for whole grain varieties of starchy carbohydrates such as whole wheat pasta, brown rice, and potatoes with their skins on. These provide more fibre than their refined counterparts. Additionally, aim to consume more legumes, such as beans, lentils, and chickpeas, which are excellent sources of fibre.
For calcium, focus on incorporating low-fat dairy products like milk, yoghurt, and cheese into your diet. If you follow a dairy-free diet, soy milk is a suitable alternative as it also contains calcium. Other non-dairy sources of calcium include leafy green vegetables, such as spinach and kale, as well as calcium-fortified foods like certain plant-based milk alternatives and breakfast cereals.
To boost your vitamin D levels, spend time in the sunlight, which is a natural source of this nutrient. Fatty fish like salmon, sardines, and tuna are excellent sources of vitamin D. Additionally, consider consuming foods fortified with vitamin D, such as certain breakfast cereals and dairy products.
Potassium-rich foods include bananas, oranges, apricots, and other fruits. Chicken breast, beef, and salmon are good sources of potassium for those who eat meat. For dairy consumers, milk and yoghurt provide a decent amount of potassium. Remember that a balanced diet includes a variety of whole foods, and it's important to pay attention to serving sizes to ensure you're getting adequate amounts of these essential nutrients.
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Reduce added sugar, saturated fat, and sodium
Sugar, saturated fat, and sodium are all important to keep in check for a healthy, balanced diet. Here are some detailed tips to reduce your intake of these:
Sugar
- Cut back on 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 water as your primary drink, but if you want something sweet, opt for diet drinks, unsweetened iced tea, or other unsweetened beverages with flavors.
- Read nutrition labels and choose products with the lowest amounts of added sugars.
- Instead of adding sugar to cereal or oatmeal, use natural sugars from fruits. Try a variety of fruits, including fresh, frozen, dried, or canned fruits, but be mindful that some dried and canned fruits may contain added sugars.
- When baking, reduce the sugar in the recipe by one-third to one-half. You can also use flavor extracts like vanilla or almond to add sweetness without the sugar.
- Enhance foods with warm spices like cinnamon or nutmeg instead of sugar.
Saturated Fat
- Saturated fat should be consumed in moderation as it can increase cholesterol levels.
- Substitute ground turkey or chicken for ground beef, and remove the skin from chicken before cooking.
- Opt for leaner cuts of meat and trim visible fat before cooking.
- Bake, grill, or broil meats instead of frying.
- Use fat-free or reduced-fat milk and dairy products, and choose low-fat cheeses.
- Avoid cream and cheese sauces, or make recipes with low-fat alternatives.
- Snack on pretzels or unbuttered popcorn instead of chips.
- Limit hydrogenated and animal fats like shortening, lard, butter, and cream. Instead, use liquid oils like canola, olive, safflower, or sunflower oil.
- Ask for sauces and dressings to be served on the side when eating out.
- Cook with herbs and spices instead of butter or margarine.
Sodium
- Choose low-sodium options for canned goods like beans, and top sodium-rich foods like burritos, tacos, and pizzas with vegetables to balance out the sodium intake.
- Make smart swaps: choose low-sodium bread, and opt for whole grains like barley, brown rice, farro, or quinoa.
- Avoid processed meats like bacon, ham, salami, sausage, and deli meats, which are high in sodium and sodium nitrate as a preservative.
- Prepare your own chicken or turkey breast for sandwiches instead of using processed meats.
- Choose low-sodium varieties of canned soup, or make your own and freeze individual servings.
- Use whole-grain corn tortillas instead of white flour tortillas, and fill them with grilled chicken or fish.
- When using cheese, opt for low-sodium varieties or finely grate savory hard cheeses like Parmesan to get more flavor with less cheese.
Remember, it's important to maintain a balanced diet and ensure you're getting all the necessary nutrients. Consult a healthcare professional or a dietitian for personalized advice if you're making significant dietary changes.
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Eat the right amount of calories for your activity level
Eating the right amount of calories for your activity level is essential for maintaining a healthy weight. Calories are units of energy found in food and drinks, and the number of calories your body needs depends on factors like age, sex, activity level, and body size. To lose weight, you need to eat fewer calories than your body burns, creating a calorie deficit. Conversely, consuming more calories than you expend will lead to weight gain.
The recommended daily calorie intake varies between individuals. According to the 2020-2025 Dietary Guidelines for Americans, adult women typically require 1,600–2,400 calories per day, while adult men need 2,000–3,000 calories. The NHS suggests slightly different numbers, recommending 2,000 calories daily for women and 2,500 calories for men. However, these values may not be accurate for everyone, and individual needs can vary based on factors like height, lifestyle, overall health, and activity level.
To ensure you're eating the right amount of calories for your activity level, you can use a calorie calculator. These tools consider various factors, including age, sex, size, and activity level, to provide a personalised estimate of your daily calorie needs. Additionally, consulting a healthcare professional, such as a doctor or dietitian, can offer more tailored advice based on your specific health status and goals.
It's important to remember that simply counting calories may not be enough to maintain a healthy weight. The quality of your diet also matters. Focus on incorporating nutrient-dense foods, such as fruits and vegetables, whole grains, legumes, nuts, and seeds, into your meals. These foods are rich in dietary fibre, vitamins, and minerals, which contribute to a well-rounded and nutritious diet.
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Eat a variety of foods for a balanced diet
Eating a variety of foods is an essential part of maintaining a healthy, balanced diet. A balanced diet provides the body with the nutrients it needs to function effectively and protects against chronic disease.
There are five main food groups: fruits, vegetables, dairy, grains, and protein. Eating a variety of foods from each of these groups daily is important to ensure your body receives a wide range of nutrients. For example, fruits and vegetables are good sources of vitamins, fiber, and minerals, while the dairy group provides calcium and protein. Eating a variety of foods within each group will also help to keep your meals interesting and ensure you don't get bored with your diet.
It is recommended that you eat at least five portions of a variety of fruits and vegetables every day. These can be fresh, frozen, canned, dried, or juiced. Starchy carbohydrates, such as potatoes, bread, rice, pasta, and cereals, should make up just over a third of the food you eat. Choose higher-fibre or wholegrain varieties, such as wholewheat pasta, brown rice, or potatoes with their skins on, as they contain more fiber, vitamins, and minerals.
In addition to eating a variety of foods, it is important to pay attention to portion sizes and the types of fats, sugars, and salts you are consuming. Most people consume too much saturated fat, sugar, and salt, which can lead to health issues such as high cholesterol and an increased risk of heart disease. Try to replace saturated fats with healthier unsaturated fats, such as vegetable oils, oily fish, and avocados.
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Drink more water
Water is essential for optimal health. The body is made up of about 70% water, and drinking enough of it is vital for maintaining electrolyte balance and blood pressure, lubricating joints, regulating body temperature, and promoting cell health.
Drinking water is a simple and cheap way to improve your health. It is recommended that you drink 6 to 8 cups or glasses of fluid a day. This can include water, lower-fat milk, and sugar-free drinks, including tea and coffee. However, water is the healthiest option, as other drinks may be high in sugar and calories, which can be detrimental to health and lead to weight gain.
Drinking water can also help with weight loss. Water has no calories, so replacing sugary drinks with water can help cut calories and potentially lead to weight loss. Drinking a glass of water before each meal can also help increase your water intake and make you feel fuller, reducing your food intake.
To drink more water, try setting a daily water intake goal. This can be motivating and help you make positive changes. For example, you could aim to drink 32 ounces (960 ml) of water per day. Keeping a reusable water bottle with you throughout the day can also help you drink more water and serve as a visual reminder. If you don't like the taste of water, try adding slices of lime or lemon for flavour.
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Frequently asked questions
Fresh fruits and vegetables, whole grains, legumes, nuts, and seeds are good sources of fibre. Try snacking on raw vegetables, starting your day with a whole-grain cereal like oatmeal, and adding beans or lentils to your salad.
Dairy products like milk and yoghurt are good sources of calcium. If you are lactose intolerant, you can try lactose-free or plant-based milk and yoghurt alternatives. Dark, leafy greens like spinach, kale, and collard greens are also good sources of calcium.
Vitamin D is naturally found in very few foods. Fatty fish like salmon, tuna, and mackerel are good sources, as well as egg yolks and some mushrooms. You can also try taking a vitamin D supplement.
Try adding more potassium-rich foods to your diet, such as beet greens, lima beans, Swiss chard, bananas, oranges, and dairy products.
