Brenda Khan
A nutritious diet is one that provides the body with essential nutrition, including fluid, macronutrients such as protein, micronutrients such as vitamins, and adequate fibre and food energy. It is important to eat a variety of foods in the right proportions to achieve and maintain a healthy body weight. A nutritious diet may include fruits, vegetables, whole grains, and plant-based or animal-based protein sources, while limiting ultra-processed foods and sugary beverages. The specific needs of individuals may vary, and it is always recommended to consult a doctor or dietitian for personalized advice.
| Characteristics | Values |
|---|---|
| Fruits and vegetables | Should make up just over a third of the food you eat each day. It is recommended to eat at least 5 portions of a variety of fruits and vegetables every day. |
| Starchy foods | Meals should be based on higher-fibre starchy foods like potatoes, bread, rice, or pasta. |
| Dairy | Include some dairy or dairy alternatives (such as soya drinks). |
| Protein | Eat some beans, pulses, fish, eggs, meat, and other protein sources. |
| Oils and spreads | Choose unsaturated oils and spreads, and eat them in small amounts. |
| Salt | Less than 5g of salt (equivalent to about one teaspoon) per day. Salt should be iodized. |
| Sugar | Avoid consuming too much sugar as it increases your risk of obesity and tooth decay. |
| Fat | Less than 30% of total energy intake from fats. Unsaturated fats (found in fish, avocado, nuts, and sunflower, soybean, canola, and olive oils) are preferable to saturated fats. |
| Calories | The average person needs about 2,000 calories every day to maintain their weight, but this depends on their age, sex, and physical activity level. |
| Diversity | Include a variety of nutritious foods within and across food groups to help secure the sufficient nutrients needed by the body. |
| Balance | Include energy from the three primary sources (protein, fats, and carbohydrates) in a balanced way to foster healthy weight, growth, and activity, and to prevent disease. |
| Plant-based | A diet of minimally processed foods close to nature, predominantly plants, is associated with health promotion and disease prevention. |
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What You'll Learn
Eat fruits and vegetables
Eating fruits and vegetables is an essential part of maintaining a healthy, balanced diet. They are low in fat, salt, and sugar and are packed with dietary fibre, vitamins, minerals, and antioxidants. Aim to eat at least five 80g portions of a variety of fruits and vegetables every day. This can include fresh, frozen, canned, dried, or juiced produce, and they can be served, flavoured, or cooked in different ways.
Fruits and vegetables contain many essential nutrients that can help protect against some diseases and lower the risk of serious health problems. For example, people who eat at least five portions of fruit and vegetables daily have a lower risk of heart disease, stroke, and some types of cancer. Specifically, a high intake of fruits and vegetables has been linked to a reduced risk of breast cancer. Additionally, the fibre in fruits and vegetables can help maintain a healthy gut and prevent constipation and other digestion problems.
When choosing fruits and vegetables, opt for a variety of colours and types to ensure you get a diverse range of nutrients. Local and seasonal produce tends to be fresher and more nutritious, and it is also budget-friendly. If you have children, encourage them to eat a variety of fruits and vegetables from an early age to build healthy habits that can last a lifetime.
Finally, remember that while fruits are a great source of natural sugar, they can also be high in sugar, so enjoy them in moderation as part of a balanced diet.
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Consume healthy fats
Consuming healthy fats is an important part of a nutritious diet. Fats are a type of lipid, which are molecules that do not dissolve in water. When we talk about healthy fats, we are referring to lipids that remain liquid at room temperature due to the specific types of chemical bonds that hold them together. These are known as unsaturated fats, which include monounsaturated and polyunsaturated fats. Monounsaturated fats are found in avocados, olive oil, peanut butter, nuts, and seeds. Polyunsaturated fats, on the other hand, are found in plant-based oils like soybean, corn, and safflower oils, as well as walnuts, flax seeds, and fish like salmon and tuna.
Unsaturated fats offer a range of health benefits. Firstly, they help lower the risk of developing heart disease and improve blood cholesterol levels. This is because unsaturated fats can help reduce the amount of LDL cholesterol in the blood, which is a major risk factor for heart disease. Additionally, unsaturated fats aid in blood sugar control and reducing inflammation throughout the body. They also have a beneficial effect on blood pressure and support gut health by maintaining the health of the intestinal barrier, which is crucial for maintaining the gut microbiome, absorbing nutrients, and supporting immune function.
It is important to note that while healthy fats are essential, it is also crucial to limit the consumption of unhealthy saturated fats. Saturated fats are primarily found in animal products, such as fatty meat, butter, high-fat dairy, and processed and baked goods. Consuming too much saturated fat can increase the risk of developing heart disease and stroke by raising LDL cholesterol levels. Therefore, it is recommended to replace saturated fats with unsaturated fats in your diet.
When it comes to incorporating healthy fats into your diet, there are plenty of delicious options to choose from. Avocados, for example, are a great source of healthy monounsaturated fats and can be added to salads, sandwiches, or even blended into smoothies. Nuts, such as almonds, walnuts, and cashews, are another excellent choice as they are high in fibre and unsaturated fats. However, remember to consume nuts in moderation due to their high-fat content. Olive oil, a key component of the Mediterranean diet, is another healthy fat option that can be used for cooking, dressing salads, or dipping bread.
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Choose plant-based foods
A nutritious diet is one that provides all the nutrients your body needs to function correctly. This includes protein, fats, carbohydrates, vitamins, and minerals. The number of calories you need depends on your age, sex, and physical activity level. A balanced diet includes a variety of foods in the right proportions and can help you maintain a healthy body weight.
Plant-based diets are associated with numerous potential health benefits. They have been shown to reduce the risk of heart disease, type 2 diabetes, stroke, certain cancers, and even Alzheimer's disease. Plant-based diets can also help maintain a healthy weight, which is crucial for reducing the risk of cancer.
When adopting a plant-based diet, it is important to ensure you are still getting all the necessary nutrients. Plant-based diets provide all the essential protein, fats, carbohydrates, vitamins, and minerals for optimal health. They are often higher in fiber and phytonutrients, which are beneficial for gut health and immune function. Phytochemicals and antioxidants found in plants help neutralize toxins from pollution, processed foods, bacteria, and viruses.
To get started on a plant-based diet, fill half your plate with vegetables at lunch and dinner. Include a variety of fruits, vegetables, nuts, seeds, oils, whole grains, legumes, and beans in your meals. Choose whole wheat pasta, bread, and brown rice instead of their refined counterparts. You can also opt for plant-based proteins like tofu and beans instead of animal-based proteins. Some people may interpret a plant-based diet as flexitarian, which includes eggs, dairy, and occasional meat, while others may choose a vegan diet, excluding all animal products.
- Rolled oats with walnuts, banana, and cinnamon
- Breakfast wrap with scrambled egg, black beans, peppers, onions, cheese, and salsa in a whole-wheat tortilla
- Greek salad with mixed greens, tomato, olives, parsley, feta cheese, olive oil, and balsamic vinegar, served with a whole-wheat pita and fresh melon
- Grilled vegetable kabobs with tofu, quinoa, and spinach salad
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Limit processed foods
A nutritious diet is one that maintains or improves overall health by providing the body with essential nutrition. This includes macronutrients like protein, micronutrients like vitamins, and adequate fibre and food energy. A healthy diet may contain fruits, vegetables, and whole grains, and typically includes little to no ultra-processed foods or sweetened drinks.
Limiting Processed Foods
Processed foods are typically viewed as unhealthy and are often linked to negative health outcomes. These foods are usually altered from their natural state, and this processing can result in the loss of important nutrients. Additionally, processed foods often have added sugars, unhealthy fats, and salt, which can contribute to various health issues.
The term "processed food" refers to any food that has been altered from its natural state during preparation. This can include various techniques such as canning, freezing, or the addition of preservatives and other additives. While not all processed foods are necessarily unhealthy, ultra-processed foods are generally considered detrimental to health. These are often ready-to-eat or "convenience" foods that have been formulated with multiple industrial processes and ingredients. Examples include sugary drinks, pre-packaged snacks, baked goods, and fried foods.
The key to limiting processed foods is to focus on whole, unprocessed, or minimally processed ingredients. This means choosing foods that are as close to their natural state as possible. For example, instead of buying pre-packaged, highly processed frozen meals, opt for cooking your own meals using fresh or frozen ingredients. Whole grains, fruits, and vegetables are excellent choices for building a meal. Additionally, when shopping for groceries, try to stick to the outer aisles of the supermarket, where the least processed foods are usually found.
Another important aspect of limiting processed foods is being mindful of hidden sugars, unhealthy fats, and excessive salt. Processed foods often have high levels of these ingredients, which can have negative health effects. For instance, excessive sugar consumption can lead to weight gain and an increased risk of tooth decay. Similarly, high intakes of saturated and trans fats can contribute to elevated cholesterol levels and an increased risk of heart disease. Therefore, it is essential to read nutrition labels and be aware of the ingredients in the foods you purchase.
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Include whole grains
A nutritious diet is one that supplies the body with the nutrients it needs to function effectively. It is one that is well-rounded and includes a variety of foods in the right proportions. A healthy diet consists of many fresh fruits and vegetables and limits processed foods. It is recommended to eat at least 5 portions of fruit and vegetables a day, as these provide essential vitamins, minerals, and fibre.
Whole grains are an essential part of a nutritious diet. They are sources of complex carbohydrates, dietary fibre, several B vitamins, and minerals such as iron, magnesium, and selenium. The fibre in whole grains helps to keep the stool soft and bulky, preventing constipation and lowering the risk of diverticular disease. The B vitamins thiamin, riboflavin, and niacin, which are also found in whole grains, play a key role in metabolism by helping the body release energy from protein, fat, and carbohydrates. These vitamins are also essential for a healthy nervous system.
Whole grains are also beneficial for weight management and may help reduce the risk of heart disease. A study of over 160,000 women found that those who averaged 2 to 3 servings of whole grains per day were 30% less likely to develop type 2 diabetes. This may be due to the ability of whole grains to reduce blood cholesterol levels, which in turn lowers the risk of heart disease.
When choosing whole grains, opt for those that are high in fibre and have few additional ingredients. Examples of whole grains include whole-wheat flour, bulgur (cracked wheat), oatmeal, and brown rice. It is recommended to get at least half of your grain intake from whole grains, which is about 3 ounces per day based on a 2000-calorie diet.
However, it is important to note that some grains contain gluten, which can cause side effects in individuals with celiac disease or gluten intolerance.
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Frequently asked questions
A nutritious diet is one that maintains or improves overall health by providing the body with essential nutrition, including fluid, macronutrients (such as protein and fat), micronutrients (such as vitamins and minerals), fibre, and food energy.
A nutritious diet should include a variety of fruits, vegetables, whole grains, legumes, nuts, seeds, and plant proteins. It is also beneficial to include fatty fish, which is a good source of omega-3 fatty acids and protein. Dairy or dairy alternatives are also recommended.
Ultra-processed foods, sugary drinks, and foods high in saturated fats, trans fats, and salt should be limited or avoided. Saturated fats are typically found in fatty meat, butter, and full-fat dairy products, while trans fats are often present in baked goods, fried foods, and pre-packaged snacks.
Yes, the traditional Korean and Japanese diets are associated with numerous health benefits. These diets typically include rice, fish, vegetables, and fermented foods, with an emphasis on small portion sizes and seasonal ingredients. The Mediterranean diet is also renowned for its health benefits and includes similar components to the Korean and Japanese diets.
If you are concerned about your diet or want to make specific dietary changes, it is best to consult with a doctor or registered dietitian. They can provide personalized advice based on your individual needs and health goals.
