Brenda Khan
A balanced diet is essential to maintaining good health and reducing the risk of disease. It involves eating a variety of foods from different food groups to ensure the body gets all the nutrients it needs to function properly. In the UK, the Eatwell Guide serves as the model for healthy eating, providing guidance on the proportions of different food groups that should make up our diet. This guide is based on scientific modelling and aims to strike a balance between nutritional recommendations and the dietary habits of the UK population. While specific dietary needs may vary among individuals, a balanced diet typically includes fruits, vegetables, protein, grains, and dairy, with a focus on whole foods and limiting processed or high-sugar options.
| Characteristics | Values |
|---|---|
| Number of food groups | 5 |
| Food groups | Fruits, vegetables, grains, protein, dairy |
| Proportion of fruits and vegetables | Half of the plate |
| Proportion of grains and protein | Half of the plate |
| Dairy | Low-fat dairy or dairy alternatives |
| Fluids | 6-8 glasses of water or low-sugar drinks |
| Calories | 1600-3000 calories per day |
| Fats | Unsaturated fats |
| Sugar | Limited |
| Salt | Limited |
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What You'll Learn
Eat at least five portions of fruit and vegetables a day
Eating at least five portions of fruit and vegetables a day is a key recommendation of the UK's healthy eating model, the Eatwell Guide. The Eatwell Guide was developed using scientific modelling to determine the proportions of the main food groups required to meet current dietary recommendations.
The fruit and vegetables group is the largest in the Eatwell Guide, reflecting the importance of these foods in a healthy diet. Fruits and vegetables are nutrient-dense, providing essential vitamins and minerals. They are also a good source of fibre, which aids digestion and can help lower cholesterol levels. Eating a variety of different fruits and vegetables is important to ensure the body gets a range of nutrients. For example, dark, leafy greens are rich in iron, while citrus fruits are high in vitamin C. Frozen and canned fruits and vegetables are just as nutritious as fresh produce and can be more affordable and convenient options.
It is worth noting that fruit juice is included in the five-a-day recommendation, but it has been removed from the fruit and vegetable segment of the Eatwell Guide. This is because juice often contains added sugar and has fewer nutrients than whole fruits and vegetables. When choosing juice, opt for 100% fruit juice, and limit your consumption to one small glass per day.
By including at least five portions of fruit and vegetables in your daily diet, you can improve your overall health, reduce your risk of certain diseases, and ensure your body gets the nutrients it needs to function properly.
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Include fibre-rich foods, such as wholegrains
Fibre is an essential part of a healthy, balanced diet. Most people in the UK do not consume enough fibre. Fibre-rich foods include fruits, vegetables, legumes, and wholegrains.
Fruits that are rich in fibre include pears, strawberries, avocados, and apples. These fruits also offer a range of other health benefits. For example, strawberries are a healthy, delicious option for a snack, and avocados are a good source of healthy fats.
Vegetables that are high in fibre include cruciferous vegetables, such as broccoli, cauliflower, and cabbage. Legumes, such as kidney beans and chickpeas, are also excellent sources of fibre. Chickpeas, in particular, are a good source of protein and various minerals. They can be added to many dishes, such as hummus, curries, and soups.
Finally, wholegrains are an excellent source of fibre. Wholegrains include oats, quinoa, and popcorn. Oats are high in vitamins, minerals, and antioxidants, and they may help manage blood sugar and cholesterol levels. Quinoa is a good source of protein for those on a plant-based diet, and it also contains magnesium, folate, vitamin B1, and phosphorus.
By including a variety of these fibre-rich foods in your diet, you can increase your fibre intake and reap the health benefits that fibre provides.
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Consume unsaturated fats and oils
Consuming unsaturated fats and oils is an important part of a balanced diet. Unsaturated fats are a type of fat that is typically liquid at room temperature and are considered a healthier option compared to saturated fats. They are known as 'good' fats because they can help to lower the levels of 'bad' cholesterol in the blood, reducing the risk of heart disease and improving overall
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Drink plenty of fluids
Drinking plenty of fluids is essential for maintaining good health and is a key component of a balanced diet. Water is crucial for regulating body temperature, transporting nutrients, and removing waste products from the body. It is recommended that individuals aim for a fluid intake of 6-8 glasses of liquid per day, which is equivalent to approximately 1.2 litres of fluid. This can include a variety of drinks such as water, lower-fat milk, tea, and coffee. It's important to note that
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Limit foods high in saturated fat, salt and sugar
While some fat is essential to a healthy diet, people in the UK tend to consume too much saturated fat, which can increase the risk of heart disease and weight gain. Saturated fats are found in animal-based foods such as beef, pork, poultry, full-fat dairy products, eggs, and tropical oils like coconut and palm oil. These fats are typically solid at room temperature and are sometimes called "solid fats."
To reduce your intake of saturated fat, consider the following tips:
- Compare food labels and choose lower-fat or reduced-fat options. Look out for terms like "hydrogenated fats" or "hydrogenated vegetable oils" on ingredient lists, which indicate the presence of trans fats.
- Opt for leaner cuts of meat, such as turkey breast or reduced-fat mince.
- Remove the skin and trim visible fat from meat and poultry before cooking.
- Use lower-fat dairy products or dairy alternatives, such as semi-skimmed or skimmed milk, and lower-fat cheeses.
- Choose unsaturated oils and spreads, such as olive or sunflower oil, and consume them in small amounts.
- When making dishes like spaghetti bolognese or chilli, use lower-fat mince or mix in a meat-free alternative.
- Grill, bake, poach, or steam food instead of frying or roasting.
- Control your oil intake by measuring with a teaspoon or using an oil spray.
In addition to limiting saturated fats, it is important to reduce your consumption of salt and sugar. Excessive salt intake can lead to increased blood pressure and a higher risk of heart disease or stroke. Regularly consuming foods and drinks high in sugar increases the risk of obesity and tooth decay.
- Choose whole grains and plant-based proteins, which are typically lower in salt and sugar.
- Limit processed foods, which often contain high levels of salt and sugar.
- When eating foods like pizza, opt for lower-fat toppings such as vegetables, chicken, or seafood instead of extra cheese or cured meats.
- Swap snacks high in sugar, salt, and fat, such as chocolate, doughnuts, and pastries, for healthier options like fruit or unsalted nuts.
- Stay hydrated by drinking water, lower-fat milk, or lower-sugar drinks like tea and coffee.
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Frequently asked questions
A balanced diet is one that fulfils all of a person's nutritional needs. It comprises foods from five groups: fruits, vegetables, protein, grains, and dairy.
The UK's Eatwell Guide recommends eating at least 5 portions of fruit and vegetables every day, having meals based on higher-fibre, starchy foods, and getting protein from beans, pulses, fish, eggs, meat, and other sources. It's also important to stay hydrated, drinking at least 6 to 8 glasses of fluid per day.
Foods and drinks that are high in saturated fat, salt, and sugar should be consumed less often and in small amounts. Trans fats should be avoided.
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