Milly Gaines
Eating a well-balanced diet is essential to maintaining good health and can help lower your risk of serious health conditions such as heart disease, stroke, type 2 diabetes, and certain cancers. A balanced diet provides the body with the nutrients it needs to function effectively and can be achieved by eating a variety of foods from different food groups. These groups include fruits, vegetables, protein, grains, and dairy. It is recommended that half of your plate consists of fruits and vegetables, a third of starchy carbohydrates, and the rest made up of protein and grains. It is also important to stay hydrated by drinking 6 to 8 glasses of fluid a day, while limiting sugary drinks and juices. In addition to a balanced diet, regular exercise is crucial for maintaining a healthy weight and overall well-being.
| Characteristics | Values |
|---|---|
| Number of calories | Depends on age, sex, and physical activity level. The average person needs about 2,000 calories every day to maintain their weight. |
| Source of calories | Foods that provide mainly calories and very little nutrition are known as "empty calories". |
| Nutrients | A balanced diet should provide all the nutrients a person requires. |
| Food groups | Fruits, vegetables, protein, grains, and dairy. |
| Proportions | According to the USDA, half of a person's plate should consist of fruits and vegetables, and the other half should be made up of grains and protein. |
| Dairy | Low-fat dairy or dairy alternatives, such as calcium-fortified soy drinks. |
| Protein | Meat, eggs, fish, beans, nuts, and legumes. |
| Fats | Unsaturated fats are recommended over saturated fats and trans fats. |
| Weight management | A balanced diet can help manage weight. |
| Disease prevention | A balanced diet can reduce the risk of diseases such as diabetes, heart disease, stroke, and cancer. |
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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 maintaining a healthy, balanced diet. This is because they are excellent sources of fibre, vitamins, minerals, and phytochemicals.
Firstly, it is important to understand that no single fruit or vegetable provides all the nutrients you need to be healthy. Therefore, eating a variety of different types of fruits and vegetables is key to ensuring you get a good mix of nutrients. For example, citrus fruits are rich in Vitamin C, which aids in cellular growth, tissue repair, boosts the immune system, and acts as an antioxidant to protect cells from damage. Vitamin C also helps your body absorb more iron. Green fruits and vegetables are generally good sources of lutein, isothiocyanates, isoflavones, vitamin K, and folate. Red fruits and vegetables are often rich in lycopene and anthocyanins, which are powerful antioxidants that help prevent cardiovascular disease and reduce the risk of some cancers.
Secondly, variety and colour are key to a healthy diet. There are at least nine different families of fruits and vegetables, each with potentially hundreds of different plant compounds that are beneficial to health. Eating a variety of colours of fruits and vegetables ensures you get a diverse range of these beneficial plant compounds. For example, yellow and orange fruits and vegetables are often rich in carotenoids, which our bodies use to form Vitamin A. Vitamin A is important for maintaining skin, vision, and immune function.
Lastly, it is important to eat whole fruits and vegetables instead of getting fruit from juice. This is because juice contains fewer nutrients and often has added sugar, which provides empty calories. Opt for fresh, frozen, or canned fruits and vegetables, or choose dried fruit, but eat this with meals as it can stick to your teeth and cause cavities.
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Consume lean protein
Lean protein is an essential part of a balanced diet, providing the body with the building blocks for cells, tissues, muscles, bones, cartilage, blood, skin, enzymes, hormones, and vitamins. Consuming lean protein can also help with muscle building and weight management.
It's important to note that protein should be consumed in conjunction with other essential macronutrients like carbohydrates and fats to maintain a well-rounded diet. Excessive protein intake may lead to inadequate consumption of other important nutrients. Therefore, it is crucial to maintain a balanced diet that includes a variety of protein sources, such as those listed below:
Animal Sources of Lean Protein
Meat, especially lean meat, is a good source of protein. Look for lean cuts of meat and opt for skinless poultry to reduce fat intake. Chicken, turkey, beef, and pork are excellent sources of high-quality protein and provide important nutrients like iron, zinc, and B vitamins. Fish is also a great source of lean protein, with white-fleshed fish being quite lean and providing less than 3 grams of fat per serving. Salmon, a fatty fish, is another excellent source of protein and omega-3 fatty acids.
Plant-Based Sources of Lean Protein
For those following a plant-based diet, there are also plenty of lean protein options. Beans, peas, lentils, and pulses are naturally low in fat and high in protein, fibre, vitamins, and minerals. Tofu is another plant-based source of lean protein. Nuts are high in fibre and protein but also contain high levels of fat, so they should be consumed in moderation. Soy and quinoa are considered complete proteins, providing all the essential amino acids the body needs.
Dairy Sources of Lean Protein
Dairy products like milk, yoghurt, and cheese are also good sources of lean protein. Opt for low-fat or low-sugar dairy options, such as semi-skimmed or skimmed milk, lower-fat cheeses, and low-fat yoghurt. These options provide a good amount of protein while reducing fat and calorie intake.
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Include dairy or alternatives
Dairy products and their alternatives are an important part of a well-balanced diet. They are packed with calcium, protein, and several other essential nutrients. Calcium is vital for healthy teeth and bones and helps the body form blood clots. It is also important for your muscles and heart. Protein is an important nutrient that the body needs to grow and repair cells.
Milk and dairy products, such as cheese and yoghurt, are great sources of protein and calcium. They can form part of a healthy, balanced diet. However, the total fat content of dairy products can vary a lot. To make healthier choices, look at the nutrition information on the label to check the amount of fat, including saturated fat, salt, and sugar in the dairy products you're choosing. Too much saturated fat can contribute to excess energy intakes, leading to becoming overweight and can also lead to raised levels of cholesterol in the blood, increasing the risk of a heart attack or stroke. Therefore, it is recommended to go for lower-fat and lower-sugar options.
Some people need to avoid dairy products because their bodies cannot digest lactose (lactose intolerance) or they have an allergy to cow's milk protein. Lactose intolerance can cause symptoms such as bloating and diarrhoea. There are a number of lactose-free dairy products available that contain the same vitamins and minerals as standard dairy products, but they also have an added enzyme called lactase, which helps digest lactose. Some people also choose not to have dairy products for other reasons, such as following a vegan diet.
There are several alternatives to dairy products that are made from plants like soya, coconuts, oats, rice, almond, hazelnut, quinoa, and potato. These alternatives are also included in the same food group as dairy products. When buying alternatives, choose unsweetened, calcium-fortified versions. Fortified soy milk and yogurt with added calcium, vitamin A, and vitamin D are a part of the Dairy Group as their nutrition content is similar to dairy products.
There are several ways to include dairy or its alternatives in your diet. You can dollop some yoghurt on your breakfast cereal in the morning or spread ricotta on your toast and top it with fresh berries. You can also include yoghurt, cheese, or almonds in your lunchbox to snack on during the day.
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Choose healthy fats
A well-balanced diet includes choosing healthy fats as part of a nutritious eating pattern. Fats are essential for the body as they provide energy and support the absorption of vitamins. They are needed for
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Exercise regularly
Exercise is an integral part of maintaining a well-balanced diet. It is one of the key components to a fit life, alongside a balanced diet, hydration, and other factors.
Regular exercise helps maintain a healthy weight, increases muscle mass and strength, and improves cardiovascular health. It also reduces the risk of chronic diseases such as type 2 diabetes, high blood pressure, and various diseases that make up metabolic syndrome. For those looking to lose weight, introducing moderate exercise that includes cardio and resistance training can help speed up the process. The NHS offers a free 12-week diet and exercise plan to help individuals lose weight and develop healthier habits.
The number of calories one needs depends on their sex, age, and activity level. On average, men need around 2,500 calories a day, while women need around 2,000 calories. However, these numbers may vary depending on individual factors. It is important to balance the energy consumed with the energy used. Consuming more calories than one needs can lead to weight gain, as the unused energy is stored as fat.
Along with a balanced diet, sufficient physical activity, and the right combination of macronutrients and micronutrients, one can achieve optimal health and fitness. Consulting healthcare professionals and adopting healthy habits can also contribute to maintaining a well-balanced diet.
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Frequently asked questions
A balanced diet gives your body the nutrients and calories it needs to function correctly and can help manage weight and reduce the risk of disease.
A balanced diet includes foods from five groups: fruits, vegetables, protein, grains, and dairy.
It is recommended that half of your plate should consist of fruits and vegetables.
Fish, poultry, beans, and nuts are all healthy, versatile sources of protein.
