Madeleine Hull
Eating a healthy, balanced diet is an important part of maintaining good health and can help you feel your best. It can be challenging to stick to a healthy diet, especially with the abundance of ultra-processed foods available today. To keep your diet safe, it is important to ask yourself if your dietary choices are something you can maintain in the long term. This is because the results of crash diets often do not last, and most people who diet regain the weight they've lost. A safe diet is one that is nutritious, enjoyable, and sustainable for your personal circumstances.
| Characteristics | Values |
|---|---|
| Starchy foods | Should make up just over a third of your diet. Choose wholegrain or wholemeal varieties such as brown rice, wholewheat pasta, and brown, wholemeal or higher-fibre white bread. |
| Fruits and vegetables | Should make up just over a third of your diet. Eat at least 5 portions of a variety of fruits and vegetables every day. |
| Dairy | Include milk, cheese, and yoghurt in your diet. Go for lower-fat and lower-sugar products where possible. |
| Beans, pulses, fish, eggs, meat | Include these in your diet. Aim to eat at least 2 portions of fish a week, including at least 1 portion of oily fish. |
| Fats | You need some fat in your diet, but pay attention to the amount and type. On average, men should have no more than 30g of saturated fat a day, and women should have no more than 20g. |
| Calories | Men should have around 2,500 calories a day, and women should have around 2,000 calories a day. |
| Fluids | Drink plenty of fluids to stay hydrated. The government recommends 6 to 8 glasses of water every day, in addition to the fluid you get from food. |
| Lifestyle changes | Take your time and introduce gradual lifestyle changes to lose weight and keep it off. |
| Self-monitoring | Use phone apps, journals, or web-based tools to track your progress, including calorie intake, weight, and activity levels. |
| Intermittent fasting | Abstaining from eating for a period of time can be safe when not taken to extremes. It can lower blood sugar, reduce inflammation, improve metabolism, and clear out toxins from damaged cells. |
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What You'll Learn
Eat a balanced diet with a variety of foods
Eating a balanced diet with a variety of foods is one of the most important things you can do to protect your health. Eating a variety of foods helps ensure that your body gets all the nutrients it needs. For example, vegetables are a key source of essential vitamins, minerals, and antioxidants. Eating a variety of vegetables with different colours can provide a full range of nutrients. Dark, leafy greens are an excellent source of many nutrients. Fruits are also packed with nutrients and can help satisfy a sweet tooth.
It is recommended to eat a variety of nutrient-dense, whole foods. Minimally processed foods, such as bagged salad, frozen vegetables, eggs, milk, cheese, flour, brown rice, oil, and dried herbs, keep almost all of their essential nutrients. On the other hand, ultra-processed foods, such as fast food, frozen dinners, and sugar-sweetened juices and sodas, tend to contain additives like sweeteners, thickeners, and stabilizers, and are often high in calories and low in nutritional value.
In addition to fruits and vegetables, a balanced diet should also include dairy, grains, and protein. Examples of protein foods include meat, eggs, fish, beans, nuts, and legumes. It is recommended to eat at least two servings of fish per week, including at least one serving of oily fish, which is high in omega-3 fats that may help prevent heart disease. It's important to note that some types of fish should be consumed in moderation due to recommended limits.
When it comes to grains, choose higher-fibre or whole-grain varieties, such as whole-wheat pasta and brown rice. These contain more fibre than refined starchy carbohydrates and can help you feel full for longer. Starchy carbohydrates should make up just over a third of your diet. Finally, while some fat is necessary in your diet, it's important to pay attention to the amount and type of fat you're consuming. Saturated fat should be limited, while unsaturated fats are considered healthier and can help lower cardiovascular disease risk.
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Plan ahead and prepare snacks
Planning and preparing snacks ahead of time is a great way to ensure you stick to a healthy diet. It can be a challenge to find healthy, satisfying snacks when you're hungry, especially if you're at work or on the go, and it's often the less nutritious options that are most readily available. By preparing snacks in advance, you can save time and money, and relieve the stress of having to find something appropriate to eat when you're hungry.
Meal prepping snacks can be as simple as putting an apple or a cheese stick in your bag, or a little more involved, like making a sandwich or chopping up some vegetables. You can also make use of leftovers by turning them into soups, salads, or stir-fries. If you have a little more time, prepare pasta and mix in your leftovers.
There are tons of make-ahead snack ideas out there, and almost any food can be a snack. It's a good idea to prepare snacks you know you'll enjoy eating. For example, if you don't like broccoli, preparing it as a snack won't magically make you like it. Portion size is also important—snacks are usually smaller amounts of food that will tide you over until your next meal.
There are various containers you can use to store your snacks, such as Stasher bags, Mason jars, or glass containers with lids. This will make it easier to grab your snack and go, without having to worry about preparing something when hunger strikes.
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Avoid ultra-processed foods
Ultra-processed foods have been linked to several adverse health outcomes, including an increased risk of obesity, heart disease, cancer, type 2 diabetes, and even premature death. These foods are typically high in sodium, sugar, saturated fat, and calories, while lacking in essential nutrients and fibre.
Ultra-processed foods are often the result of tertiary processing, which involves adding several ingredients to enhance taste, texture, and shelf life. These ingredients may include sweeteners, thickeners, stabilizers, preservatives, and other additives not found in nature, such as high-fructose corn syrup. While some processed foods can be beneficial, ultra-processed foods are often devoid of their original nutrients and can be identified by their long list of unrecognizable ingredients.
To avoid ultra-processed foods, it is essential to be mindful of the foods you consume and their ingredients. Whole foods, such as fruits, vegetables, and whole grains, are generally less processed and more nutritious. When shopping, it is best to avoid the centre aisles of the grocery store, where processed foods are typically located, and opt for the outer aisles with fresher options.
Additionally, be cautious of shiny, packaged foods found in fast-food restaurants and convenience stores, as these are often highly processed. Examples of ultra-processed foods include fast food, frozen dinners, sugary snacks, ice cream, soft drinks, energy drinks, canned soups, packaged meats, and meal replacement shakes.
While it may be challenging to eliminate all ultra-processed foods, moderation is key. Limiting their consumption and opting for healthier alternatives can help improve your overall health and reduce the risk of diet-related health issues.
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Don't restrict your favourite foods
Restricting your favourite foods is not a sustainable way to keep your diet safe in the long term. Depriving yourself of the foods you love and crave can actually end up backfiring. In the short term, it tends to make your cravings for those foods even stronger, and can lead to an unhealthy cycle of under-eating and over-eating.
Instead, try to focus on whole foods and nutrient-dense options, but remember that this doesn't mean you can't eat processed food or indulge in treats. It simply means that most of the time, you are focusing on foods that support your health. Eating foods you enjoy is one of the best ways to stick to a healthy diet. You can still have your favourite foods occasionally, just practice portion control.
It's important to remember that behaviour change is essential for long-term health and wellness. Working with a dietitian can be helpful, and there are also non-dieting apps that can help you relearn satiety cues and reduce food cravings.
If you are trying to lose weight, it's important to remember that you don't need to restrict your favourite foods to be successful. Research suggests that most people who diet regain the weight they've lost, and that a small to moderate calorie deficit of 10-20% is all that is required to lose weight.
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Focus on health, not just weight loss
When it comes to dieting, it's important to focus on health and not just weight loss. This means adopting a mindset that prioritises healthy habits and behaviours over achieving a certain number on the scale.
Firstly, it's crucial to recognise that weight loss is not the sole indicator of progress. While it can be tempting to get caught up in the numbers, remember that there are other ways to measure success. For example, consider how your dietary changes have positively impacted your physical and mental health. Ask yourself: do you have more energy? Are you sleeping better? Do you feel less stressed or anxious? Shifting your focus in this way can help you stay motivated and avoid becoming obsessive about weight loss.
Secondly, strive for progress, not perfection. Instead of setting unrealistic goals that can lead to disappointment, set achievable small goals that you can gradually build upon. For example, aim to incorporate more home-cooked meals into your diet or increase your daily step count. Celebrating these small victories will help you stay motivated and build momentum towards a healthier lifestyle.
Additionally, it's important to view food as more than just fuel. Food is fuel, but it's also a source of comfort, celebration, and social connection. Depriving yourself of the foods you love can lead to cravings and a sense of deprivation. Instead, practice moderation and portion control, allowing yourself to enjoy your favourite treats in moderation while still prioritising a balanced diet rich in whole, nutrient-dense foods.
Finally, remember that developing a healthy relationship with food is a journey. It's okay if your diet doesn't look the same every day or if you encounter setbacks. Focus on making gradual, sustainable changes that fit your personal circumstances and preferences. By prioritising health and adopting a flexible mindset, you'll be well on your way to a safer and more enjoyable dieting experience.
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Frequently asked questions
It is important to find a way of eating that is nutritious and that you find enjoyable and sustainable. You can keep nutritious and filling snacks on hand to reduce the chance of straying from your healthy diet. Planning ahead for eating out can also help you stick to your balanced diet.
Eating a healthy, balanced diet involves consuming a wide variety of foods in the right proportions. Starchy foods, such as potatoes, bread, rice, and pasta, should make up just over a third of your diet. It is recommended to eat at least 5 portions of fruit and vegetables every day. You should also eat some dairy, beans, pulses, fish, eggs, meat, and other protein.
Losing weight requires finding an approach that works for you and taking your time. You can set personalized goals and introduce gradual lifestyle changes. Eating a healthy, balanced diet and being more active can help you lose weight.
Intermittent fasting, or abstaining from eating for a period of time, can be safe when not taken to extremes. It has been linked to various health benefits, such as lowering blood sugar, reducing inflammation, and improving metabolism. However, it is important to consult a healthcare professional before starting any new diet.
