Madeleine Hull
A balanced diet is essential for maintaining good health and can help reduce the risk of diseases. It involves eating a variety of foods from different groups, including fruits, vegetables, dairy, grains, and protein. The exact composition of a balanced diet may vary depending on individual characteristics such as age, gender, and lifestyle, but some general principles can be followed. For example, it is recommended to consume at least five portions of fruits and vegetables daily and to choose higher-fibre, starchy foods like whole grains. Dairy products or fortified alternatives are also important for calcium intake, while protein sources can include animal-based or plant-based options. It is also crucial to limit the consumption of processed foods, sugary drinks, and excessive saturated fats, as they can negatively impact health.
| Characteristics | Values |
|---|---|
| Fruit and vegetables | At least 5 portions a day, making up just over a third of your daily food intake |
| Starchy foods | Just over a third of your daily food intake; choose wholegrain or wholemeal varieties |
| Dairy | 1-2 servings per day; choose low-fat or fat-free versions |
| Protein | A quarter of your plate; choose lean protein and include plant-based sources |
| Fats and oils | Choose unsaturated fats and healthy vegetable oils; consume in small amounts |
| Sugar | Limit consumption of sugary drinks and snacks |
| Salt | Limit consumption |
| Calories | 1,600-3,000 per day, depending on age, sex, and physical activity level |
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What You'll Learn
Include fruits and vegetables
Fruits and vegetables are essential components of a balanced diet. They provide a variety of health benefits, including weight management and a reduced risk of heart disease, stroke, and certain types of cancer. Aim to include at least five portions of fruits and vegetables in your daily diet, as recommended by the NHS's Eatwell Guide. This can include fresh, frozen, canned, dried, or juiced produce.
Fruits and vegetables are excellent sources of vitamins, minerals, and fibre. They are typically low in fat, sodium, and calories, and they do not contain cholesterol. For example, citrus fruits are rich in vitamin C, which is important for growth, repair, and absorption of iron. Potassium-rich fruits, such as bananas and apricots, help maintain healthy blood pressure. Additionally, the dietary fibre found in fruits and vegetables aids in reducing blood cholesterol levels.
When incorporating fruits and vegetables into your diet, focus on variety and colour. Choose different types of produce, such as dark leafy greens, yellow or orange fruits and vegetables, legumes, and citrus fruits. This ensures a diverse range of beneficial plant chemicals and creates visually appealing meals. Keep fruits visible and easily accessible to encourage their consumption. For instance, place whole fruits in a bowl or store chopped fruits in the refrigerator for a quick snack.
Incorporate fruits and vegetables into your meals and snacks throughout the day. Add fruits to your cereal, yogurt, or oatmeal. Make fruit or vegetable salads or include chopped vegetables in sandwiches. When cooking, add extra vegetables to soups, stews, sauces, or grilled items. Frozen fruits and vegetables are also convenient options that can be steamed, microwaved, baked, or grilled.
By including a variety of fruits and vegetables in your diet, you can improve your overall health and well-being. Remember to combine them with other food groups, such as whole grains, dairy or dairy alternatives, and protein, to create a well-rounded and nutritious balanced diet.
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Consume dairy products
Dairy products are nutrient-rich foods that can form a part of a healthy, balanced diet. They are a good source of protein and calcium. Calcium is essential for building and maintaining strong bones and teeth, and dairy products are the main source of calcium in many diets. Milk, yoghurt, cheese, lactose-free milk, and fortified soy milk and yoghurt are all included in the Dairy Group.
Dairy products also contain potassium, which is important for maintaining healthy blood pressure, and vitamin D, which helps the body maintain proper levels of calcium and phosphorus. However, dairy products can be high in saturated fat, so it is important to make healthy choices and opt for lower-fat options where possible. For example, choosing semi-skimmed, 1% fat, or skimmed milk, as well as lower-fat hard cheeses or cottage cheese.
Unsweetened calcium-fortified dairy alternatives, made from plants like soya, coconuts, or oats, can also be a good choice and form part of this food group. These alternatives can be beneficial for those who are unable to tolerate dairy or choose not to consume it for other reasons.
It is recommended that dairy products be limited to one to two servings per day. This can vary depending on individual factors such as age, sex, height, weight, and physical activity level, as well as whether one is pregnant or breastfeeding.
In summary, consuming dairy products as part of a balanced diet can provide important nutrients like calcium, protein, potassium, and vitamin D. However, it is important to be mindful of the saturated fat content and opt for lower-fat options or dairy alternatives when necessary.
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Choose healthy oils
When it comes to choosing healthy oils, it's important to consider the type of oil and its smoke point, which is the temperature at which it breaks down and becomes unhealthy. Oils with high smoke points are generally better suited for high-heat cooking, while those with lower smoke points are preferable for cold dishes. Here are some tips to help you choose healthy oils:
Opt for Unsaturated Fats
It's recommended to choose oils that are high in healthy unsaturated fats, particularly polyunsaturated and monounsaturated fats. These types of fats are considered "heart-healthy" because they can help lower total and LDL ("bad") cholesterol levels, while monounsaturated fats also increase HDL ("good") cholesterol. Examples of oils rich in unsaturated fats include olive oil, canola oil, avocado oil, sesame oil, and safflower oil.
Avoid Partially Hydrogenated Oils
Partially hydrogenated oils, often found in processed food products, contain unhealthy trans fats. These trans fats are considered "bad" fats that can increase your LDL cholesterol levels, so it's best to avoid them. Instead, opt for oils that are liquid at room temperature, as these tend to be higher in unsaturated fats.
Consider the Smoke Point
Different oils have different smoke points, so it's essential to choose an oil suitable for the cooking method you're using. Oils with high smoke points, such as avocado oil, sesame oil, safflower oil, and light olive oil, are ideal for high-heat cooking methods like stir-frying and sautéing. On the other hand, oils with lower smoke points, such as extra virgin olive oil, macadamia oil, flaxseed oil, walnut oil, are better suited for cold preparations like dressings, sauces, and dips.
Choose Healthy Vegetable Oils
Healthy vegetable oils like olive, canola, soy, corn, sunflower, and peanut oils are excellent choices for your overall health. These oils are rich in unsaturated fats and contain essential vitamins and antioxidants. For example, olive oil is known for its vitamin E content, which acts as an antioxidant and may offer anti-inflammatory benefits.
Limit Consumption and Practice Portion Control
While healthy oils are beneficial, it's important to remember that all oils are energy-dense and should be consumed in moderation. Practice portion control by using spray oils to limit the amount of oil you use, and be mindful that low-fat does not always mean healthy. A balanced diet includes a variety of foods, and oils are just one component of a nutritious and well-rounded diet.
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Limit sugary foods and drinks
A balanced diet is an important part of maintaining good health, and limiting sugary foods and drinks is a key part of this. Sugary foods and drinks are a major source of empty calories, which provide energy with little nutritional value. These include sweets, cakes, biscuits, chocolate, and some fizzy drinks, fruit juices and juice drinks. Even unsweetened fruit juices and smoothies are sugary, so limit these to a small glass (150ml) per day.
Instead of reaching for a sugary drink, opt for water, lower-fat milk, or sugar-free, diet or no-added-sugar drinks. When it comes to food, try lower-fat spread, reduced-sugar jam or fruit spread, sliced banana or lower-fat cream cheese instead of high-sugar options like jam, marmalade, syrup, chocolate spread or honey. Check nutrition labels to identify foods with less added sugar, and try reducing the sugar you use in your recipes.
You can also limit added sugars by choosing whole foods and full-fat foods over processed and low-fat versions. Almost 90% of the added sugars in the average American's diet come from ultra-processed foods, whereas only 8.7% come from foods prepared from scratch at home using whole foods. Try to cook from scratch when possible, so you can avoid added sugars.
It's important to be aware of hidden sugars in some common foods, like sauces, low-fat foods and processed snacks. For example, a can of cola can contain more sugar than the recommended daily limit for adults. The government recommends that free sugars should not make up more than 5% of the energy (calories) you get from food and drink each day. Adults should have no more than 30g of free sugars a day, while children aged 7 to 10 should have no more than 24g.
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Get protein from various sources
Getting enough protein is an essential part of a balanced diet. Protein should make up around a quarter of your plate, according to the USDA.
There are a variety of protein sources to choose from, both animal and plant-based. Animal proteins include fish, eggs, meat, and dairy. Dairy foods such as milk, cheese, and yogurt are good sources of protein and calcium, which is important for bone health. Opt for lower-fat and lower-sugar dairy products, such as semi-skimmed milk and low-fat cheese or yogurt. If you are lactose intolerant, you can choose lactose-free dairy products or plant-based alternatives like soy drinks, ensuring they are fortified with calcium.
Plant-based protein sources include beans, pulses, and lentils, which are also excellent sources of fibre. Legumes, nuts, and seeds are also good plant-based protein options. When choosing nuts, opt for unsalted varieties and consume them in moderation due to their high-fat content. Healthy plant oils, such as olive, canola, soy, and peanut oils, are also good sources of essential fatty acids and can be used in cooking or as salad dressings.
It is important to vary your protein sources to ensure you get a range of amino acids, which are the building blocks of protein. Combining plant-based proteins with whole grains can also help increase the bioavailability of protein and ensure adequate protein intake.
In addition to the sources mentioned above, eggs are a versatile and nutritious source of protein. They can be prepared in a variety of ways and are a complete protein, containing all the essential amino acids. When choosing animal proteins, opt for leaner cuts of meat and include fish in your diet, as it provides essential omega-3 fatty acids.
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Frequently asked questions
A balanced diet contains foods from the following groups: fruits, vegetables, dairy, grains, and protein. A healthy diet will combine all the nutrients and food groups mentioned above, but you need to balance them, too.
Fruit and vegetables should make up just over a third of the food you eat each day. It is recommended that you eat at least 5 portions of a variety of fruit and vegetables every day. They can be fresh, frozen, canned, dried, or juiced.
Animal protein foods like fish, eggs, meat, and dairy provide a range of vitamins and minerals. Dairy foods provide protein, calcium, B vitamins, and iodine. Plant-based protein foods, like beans and lentils, are naturally low in saturated fat and are sources of protein and fiber.
