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 function effectively and can help manage weight and reduce the risk of disease. It is recommended that you eat at least five portions of a variety of fruits and vegetables every day, base meals on higher-fibre starchy foods, and consume some protein, grains, and dairy. It is also important to pay attention to the amount and type of fat, sugar, and salt you are consuming.
| Characteristics | Values |
|---|---|
| Purpose | Supplies the body with the nutrients it needs to function effectively and stay healthy |
| Food groups | Fruits, vegetables, grains, protein, and dairy |
| Calories | The average person needs about 2,000 calories every day to maintain their weight, but this depends on age, sex, and physical activity level |
| Weight management | A balanced diet can help manage weight when combined with exercise |
| Fat | Some fat is essential, but most people eat too much saturated fat. Opt for unsaturated fats like vegetable oils and oily fish |
| Sugar | Limit foods and drinks high in sugar |
| Salt | Limit foods and drinks high in salt |
| Portion control | Focus on quality over quantity and practice portion control to avoid overeating |
| Mindful eating | Be mindful of each mouthful and savour the flavours, aromas, and textures of your food |
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What You'll Learn
Eat a variety of fruits and vegetables
Eating a variety of fruits and vegetables is an essential part of a balanced diet. Fruits and vegetables are packed with vitamins, minerals, fibre, and phytochemicals, providing our bodies with the nutrients they need to function effectively. Aim to eat at least five portions of a variety of fruits and vegetables every day.
Firstly, fruits and vegetables are excellent sources of vitamins and minerals. They are rich in vitamins A, C, and E, as well as magnesium, zinc, phosphorus, and folic acid. Vitamin C, for example, aids in cellular growth, tissue repair, boosts the immune system, and acts as an antioxidant to protect cells from damage. It also helps the body absorb more iron. Potassium, one of the most important minerals for overall health, can be found in avocados, sweet potatoes, bananas, prunes, and even tomato paste puree.
Secondly, fruits and vegetables are a great source of fibre, which can help fill you up and boost gut health. Non-starchy vegetables and fruits like apples, pears, and green leafy vegetables may even promote weight loss due to their low glycemic loads, which prevent blood sugar spikes that can increase hunger.
Thirdly, the variety of colours in fruits and vegetables indicates the presence of different nutrients. For instance, fruits and vegetables that are yellow and orange are often rich in carotenoids like beta-carotene and cryptoxanthin, which our bodies use to form Vitamin A. The red colour in fruits and vegetables is often due to lycopene and anthocyanins, which are powerful antioxidants that help prevent cardiovascular disease and reduce the risk of some cancers. Even when fruits and vegetables do not have bright colours, they are still full of beneficial nutrients, typically containing phytochemicals called flavonoids, which are often colourless.
Lastly, fruits and vegetables are low in calories and fat, so you can eat more to stay full without worrying about extra calories. They are also low in saturated fat, salt, and sugar, which are linked to an increased risk of obesity, tooth decay, and other health issues.
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Consume the right amount of calories
Consuming the right amount of calories is essential for maintaining a balanced diet and ensuring your body functions correctly. Calories are a measure of the energy stored in food, which your body uses for various activities, including walking, thinking, and breathing. The number of calories you need depends on several factors, such as age, sex, and physical activity level. On average, adults require between 1,600 to 3,000 calories per day, with males generally needing more calories than females, and active individuals requiring more than sedentary ones.
To ensure you're consuming the right amount of calories, it's important to focus on a well-rounded diet rich in nutritious, whole foods. This means including a variety of fruits, vegetables, grains, dairy, and protein sources in your meals. While it's essential to be mindful of your calorie intake, it's even more crucial to prioritize the nutritional value of the foods you eat. Empty calories, or foods that provide energy but little nutrition, should be limited. Instead, opt for nutrient-dense foods that provide essential vitamins, minerals, and antioxidants.
One way to ensure you're getting the right amount of calories is to use a calorie calculator, which takes into account your individual characteristics and activity level. Additionally, meal planning can help you manage your calorie intake and make healthier choices. It's also important to be mindful of liquid calories, as they can contribute to weight gain without providing the same feeling of fullness as solid foods. Therefore, it's recommended to limit sugary beverages and choose water instead.
While counting calories can be a strategy for weight loss, it's important to be cautious. Restricting your calorie intake too much can lead to serious side effects and increase your risk of developing disordered eating patterns. Instead of solely focusing on calorie counts, prioritize a balanced diet with a variety of nutrient-dense foods. This will ensure you're getting the right amount of calories while also meeting your body's nutritional needs.
If you're making significant dietary changes or have specific health concerns, it's always best to consult with a doctor or registered dietitian. They can provide personalized advice and ensure your dietary choices align with your health goals. Remember, the goal is not just to count calories but to nourish your body with the right balance of nutrients to support your overall health and well-being.
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Choose healthy fats
While fat is often vilified, it is an essential macronutrient that the body needs. However, not all fats are created equal. It is important to focus on eating more beneficial "good" fats and limiting harmful "bad" fats. Monounsaturated fats and polyunsaturated fats are considered "good" fats as they are good for your heart, your cholesterol, and your overall health.
Monounsaturated fats, or "good" fats, can be found in olive oil, which is considered one of the healthiest fats by most experts. Extra virgin olive oil is the least processed type. Olive oil is full of monounsaturated fats that are good for heart health. It also contains vitamin E, vitamin K, and potent antioxidants. Avocados, nuts, seeds, and tofu are also good sources of monounsaturated fats.
Polyunsaturated fats, another type of "good" fat, can be found in fatty fish such as salmon, mackerel, herring, lake trout, sardines, and albacore tuna. These fish are highest in omega-3 fatty acids, which play an important role in heart and brain health. The American Heart Association (AHA) recommends that people eat two servings of fatty fish each week. Around 3 ounces of cooked fish equates to one serving. If you don't eat fish, you can take an omega-3 supplement, widely available over the counter.
Nuts are another source of healthy fats and can be enjoyed in their natural form or as nut butter. However, nuts are high in calories and fat, so they should be eaten in moderation. Flaxseed is another healthy option, as it is rich in fibre and antioxidants, and can help reduce cholesterol.
When choosing fats, it is important to avoid "bad" fats such as artificial trans fats, which are often found in fried foods, margarine, butter, mayonnaise, and dairy fat. These fats can increase your risk of heart disease and other chronic conditions.
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Get enough protein
Protein is an essential part of a balanced diet. It is a nutrient that the body needs to grow and repair cells, and for our bodies to work properly. Protein supports the function and healthy development of our organs, including the brain, heart, and liver. It is also important for the antibodies in our immune system and the haemoglobin that carries oxygen in our blood.
Protein is made up of chemical 'building blocks' called amino acids. When we digest proteins, they are broken down into amino acids, which our bodies then use to make new proteins. Amino acids are also used as an energy source and to build and repair muscles and bones, as well as to make hormones and enzymes.
It is important to eat a variety of protein-rich foods to ensure you are getting enough protein in your diet. The amount of protein you need depends on your weight, gender, age, and health. The UK government's Eatwell Guide includes the following in the 'Beans, pulses, eggs, fish, meat, and other proteins' food group:
- Beans, pulses (such as kidney beans, baked beans, chickpeas, and lentils), peas, and other plant-based proteins
- Eggs
- Fish
- Meat
Milk and dairy products, such as cheese and yogurt, are also good sources of protein. Nuts and seeds, including peanuts, almonds, and sunflower seeds, are another source of protein, as well as vitamins and minerals. The Australian dietary guidelines also recommend eating a wide variety of protein-rich foods.
The body cannot store protein, so it is important to include protein-rich foods in your diet every day.
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Drink plenty of fluids
Water is a vital nutrient for the human body to function. To ensure you are drinking enough fluids, consume fluids before you are thirsty. By the time you feel thirsty, your body is already dehydrated. As a rule of thumb, your urine should be a pale yellow colour. If you notice a darker yellow colour, you may need to increase your fluid intake.
Drinking water helps the body rid itself of excess sodium, which results in less fluid retention. If your body receives enough water on a regular basis, there will be no need for it to hold onto water, and this will reduce fluid retention. It is recommended that people drink 6 to 8 cups or glasses of fluid per day. Water, lower-fat milk, and sugar-free drinks, including tea and coffee, all count towards your fluid intake. However, caffeine and alcohol are diuretics, meaning they increase the excretion of water from the body rather than hydrating. Therefore, it is important to alternate between caffeinated and decaffeinated beverages throughout the day. If you do not like the taste of water, try adding a slice of lime or lemon, or opt for sparkling water or no-added-sugar squash.
You can also get some fluids through the foods you eat. For example, broth soups and foods with high water content, such as celery, tomatoes, or melons, can contribute to fluid intake.
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Frequently asked questions
A balanced diet gives your body the nutrients it needs to function correctly and can help manage weight and reduce the risk of disease.
A balanced diet contains foods from the following groups: fruits, vegetables, protein, grains, and dairy.
The recommended daily intake of each food group varies depending on age, sex, and physical activity level. Generally, fruits and vegetables should make up just over a third of the food you eat each day, with proteins and grains each making up a quarter of your plate.
Foods that are high in saturated fat, salt, and sugar should be consumed less often and in smaller amounts. Ultra-processed foods should also be limited.
