Dante Carrillo
Eating a healthy, balanced diet is essential to maintaining a healthy body weight and protecting against malnutrition and noncommunicable diseases such as diabetes, heart disease, stroke, and cancer. A balanced diet includes a variety of foods from each of the five major food groups, ensuring adequate nutrition and keeping meals interesting with different flavours and textures. While the exact composition of a healthy diet varies depending on individual characteristics, cultural context, and locally available foods, some general principles include limiting the consumption of processed foods, saturated fats, added sugars, and salt, while increasing intake of fruits, vegetables, legumes, nuts, and whole grains.
| Characteristics | Values |
|---|---|
| Fruits and vegetables | At least 400g or 5 portions per day |
| Starchy foods | Should make up just over a third of the food you eat |
| Dairy | Choose semi-skimmed, 1% fat or skimmed milk |
| Dairy alternatives | Choose unsweetened, calcium-fortified versions |
| Pulses | Eat beans, peas, and lentils |
| Nuts | Eat in moderation |
| Protein | Eat meat, eggs, and fish |
| Oils | Choose unsaturated oils and spreads |
| Fluids | Drink 6 to 8 glasses of water every day |
| Salt | Adults and children over 11 should eat no more than 6g of salt per day |
| Sugar | Limit consumption of sugary snacks and drinks |
| Fat | Total fat intake should be less than 30% of total energy intake |
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What You'll Learn
Eat more fruit and vegetables
Eating a variety of foods from the five major food groups is essential for a healthy diet. While dietary requirements vary depending on individual characteristics and cultural contexts, a balanced diet generally includes an abundance of fruits and vegetables.
Fruits and vegetables are excellent sources of vitamins, minerals, and fibre. They contain vitamins A, C, and E, as well as magnesium, zinc, phosphorus, and folic acid, and potassium. Fibre-rich vegetables include artichokes, green peas, broccoli, and cauliflower, while high-fibre fruits include raspberries, pears, apples, and pumpkin. These foods are also low in calories and fat, allowing you to eat more while still maintaining a balanced diet.
Consuming fruits and vegetables can help protect against malnutrition and non-communicable diseases (NCDs) such as diabetes, heart disease, stroke, and cancer. Phytochemicals found in these foods may specifically reduce the risk of type 2 diabetes, high blood pressure, and cancer. Additionally, fruits and vegetables are low in saturated fat, salt, and sugar, making them beneficial for weight management and preventing weight gain. They also help decrease inflammation and lower cholesterol and blood pressure.
To incorporate more fruits and vegetables into your diet, try adding them to meals and snacks. This could include putting fruit in whole-grain cereal or oatmeal, eating vegetables with a dip, or enjoying fruit as a grab-and-go snack. When shopping for canned or frozen produce, choose options with minimal added sodium and sugar. Aim for at least 400 grams or five portions of fruits and vegetables per day to ensure adequate fibre intake and reduce the risk of NCDs.
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Consume healthy fats
Consuming fats is essential for energy and cell health. However, it is important to differentiate between healthy and unhealthy fats. Healthy fats, such as monounsaturated and polyunsaturated fats, are liquid at room temperature and are known to provide numerous health benefits. On the other hand, saturated fats and trans fats, often solid at room temperature, are considered unhealthier options.
Avocados
Avocados are a nutrient-rich fruit loaded with healthy fats. They are high in monounsaturated fatty acids, specifically oleic acid, which has been linked to several health benefits, including anti-inflammatory properties and a potential role in cancer prevention. Avocados are also a good source of fiber, lutein (beneficial for eye health), and potassium.
Olive Oil
Olive oil is a popular choice for healthy fats and is commonly used in cooking and salad dressings. It is high in monounsaturated fats, which are beneficial for heart health. Olive oil also contains vitamin E, vitamin K, and antioxidants. Additionally, a compound in olives called oleuropein may help prevent diabetes by improving insulin secretion and reducing the cytotoxic effects of amyloid molecules.
Nuts and Seeds
Nuts and seeds, such as pumpkin seeds, sunflower seeds, and sesame seeds, are excellent sources of healthy fats. They provide monounsaturated and polyunsaturated fats and can be easily incorporated into your diet through nut butters or ground flaxseed sprinkled on salads or cereal. Nuts and seeds also offer additional nutrients like fiber and omega-3 fatty acids.
Fatty Fish
Fatty fish like salmon, mackerel, herring, trout, sardines, and tuna are rich in omega-3 fatty acids and unsaturated fats. These healthy fats play a crucial role in maintaining heart and brain health. The American Heart Association recommends consuming two servings of fatty fish per week, with each serving being approximately 3 ounces.
Eggs
Eggs, once considered unhealthy due to their cholesterol and fat content, have been redeemed as a nutritious source of healthy fats. They are nutrient-dense, containing various vitamins, minerals, and protein. Choline, for example, is an essential nutrient for brain and nerve health found in eggs. Additionally, eggs are weight-loss-friendly as the protein helps you stay fuller between meals.
It is important to remember that while these foods provide healthy fats, moderation is key. Excessive fat intake, even from healthy sources, can contribute to increased calorie consumption and potential weight gain.
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Reduce sugar intake
A healthy diet is one that consists of many fresh fruits and vegetables and limits processed foods. However, increased production of processed foods, rapid urbanization, and changing lifestyles have led to a shift in dietary patterns. People now consume more foods high in energy, fats, free sugars, and salt/sodium, and many people do not eat enough fruits and vegetables.
Sugar is found in many foods, both naturally and when added. While sugar provides energy (calories), it has no nutritional value on its own. Excess calories from foods and drinks high in free sugars contribute to unhealthy weight gain, which can lead to obesity. Evidence also shows that free sugars influence blood pressure and serum lipids, and a reduction in free sugar intake reduces risk factors for cardiovascular diseases.
To reduce sugar intake, it is important to keep track of how much sugar you are consuming. Sugar is often added to processed foods to improve their flavor, color, texture, and shelf life. Some common sources of added sugar include table sugar, honey, and syrups, ketchup and other condiments. Desserts, sweetened beverages, and candy also contain high amounts of added sugar.
- Cut back on the amount of sugar you add to beverages and foods such as tea, coffee, cereal, and pancakes. Gradually reduce the amount until you can cut it out altogether or switch to sweeteners.
- Choose water as your primary drink, or opt for unsweetened alternatives such as unsweetened iced tea or flavored water.
- When baking, reduce the amount of sugar in the recipe by one-third to one-half. Use flavor extracts like vanilla or almond, or spices like cinnamon or nutmeg, instead of sugar.
- Opt for whole foods that are close to their natural state, such as fresh or frozen fruits and vegetables, poultry, fish, beans, lentils, and whole grains.
- Snack on healthier options such as roasted nuts, lower-fat cheese and crackers, vegetables and dip, or plain yogurt with fresh fruit. Reduce your consumption of baked goods, candies, and chocolates.
- Choose lower-sugar cereals with less than 6 grams of sugar and more than 4 grams of fiber per 30-gram serving.
- Read nutrition labels and pay attention to the serving size and total sugar content. Look for foods with less sugar and choose lower-sugar versions of your favorite snacks.
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Drink more water
A healthy diet consists of many fresh fruits and vegetables and limits processed foods. It should provide the body with adequate nutrition and promote good health. A healthy diet should include a variety of foods from the five major food groups, providing a range of nutrients.
Water plays a vital role in maintaining optimal health. Water makes up about 70% of the human body and is essential for maintaining electrolyte balance and blood pressure, lubricating joints, regulating body temperature, and promoting cell health. It is important to drink enough water to stay hydrated and meet your body's fluid needs. Dehydration can leave you feeling tired and lacking energy.
- Set a daily water intake goal: Determine your daily water intake goal based on recommendations from health organizations or your specific needs. For example, the National Academy of Medicine (NAM) recommends that men consume 125 ounces (3,700 ml) and women consume about 90 ounces (2,700 ml) of fluid per day, including water and other beverages.
- Make it a habit: Develop the habit of drinking water regularly throughout the day. Drink water with meals, before each meal to help discern true hunger, and during exercise.
- Carry a water bottle: Always have a reusable water bottle with you when you're on the go, at work, or at home. This will remind you to drink more water and reduce your reliance on single-use plastic bottles.
- Add flavour: Make water more exciting by adding slices of lemon, lime, orange, cucumber, watermelon, or strawberries. Herbs can also add a refreshing twist to your water.
- Track your intake: Use a smartphone app or a high-tech water bottle that connects to your phone to record your water intake. Alternatively, set alarms or reminders to drink water at regular intervals.
- Alternate your drinks: If you find it challenging to completely give up sugary drinks or soda, try alternating between water and your preferred beverage. Each time you finish a glass of water, switch to your favourite drink, and vice versa.
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Exercise regularly
Regular exercise is essential for maintaining good health and reducing the risk of developing serious health conditions. It is important to incorporate physical activity into your daily routine, in addition to eating a healthy diet. The World Health Organization (WHO) emphasizes that a lack of physical activity is a leading global risk factor for health, contributing to the prevalence of noncommunicable diseases (NCDs) such as diabetes, heart disease, stroke, and cancer.
The benefits of regular exercise extend beyond physical health. Exercise is important for your overall health and well-being, encompassing both mental and physical aspects. Engaging in physical activity can improve your mental health, enhance your mood, and promote a sense of well-being.
To maintain a healthy weight and lower the risk of NCDs, it is recommended to engage in at least 150 minutes of moderate-intensity aerobic physical activity per week, or 75 minutes of vigorous-intensity aerobic physical activity per week, or an equivalent combination of the two. Additionally, it is advised to perform muscle-strengthening activities at least two days a week, as this type of exercise helps all major muscle groups.
You can incorporate exercise into your daily routine by engaging in activities such as walking, jogging, swimming, cycling, or participating in sports. It is important to find an activity that you enjoy and that suits your fitness level. Start slowly and gradually increase the duration and intensity of your workouts to avoid injury and build up your endurance.
In addition to aerobic and muscle-strengthening exercises, it is beneficial to incorporate flexibility exercises into your routine. Flexibility exercises, such as stretching, improve your range of motion and can help with balance and coordination.
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Frequently asked questions
A balanced diet means eating a variety of foods from each of the 5 food groups daily, in the right proportions.
The 5 food groups are: fruits and vegetables, grains, protein, dairy, and healthy fats.
Healthy fats include unsaturated oils and spreads, such as soybean, canola (rapeseed), corn, safflower, and sunflower oils. Nuts are also a good source of healthy fats, but they should be eaten in moderation due to their high-fat content.
Total fat intake should be less than 30% of total energy intake to prevent unhealthy weight gain. Intake of saturated fats should be less than 10% of total energy intake, and trans-fat intake should be less than 1%.
It's important to drink plenty of fluids, with water being the healthiest choice. Limit your consumption of sugary drinks and snacks, as they contribute to unhealthy weight gain and can negatively affect your health. Aim to eat whole, unprocessed foods and a variety of nutrient-dense meals to ensure your body is getting all the nutrients it needs.
