Brenda Khan
Eating a healthy, balanced diet is essential for good health and nutrition. It protects against chronic diseases and ensures our bodies function correctly. A balanced diet includes a variety of foods from each of the five food groups, providing a range of nutrients to the body. While different dietary needs exist, most people need to eat more fruits and vegetables, which are good sources of vitamins, minerals, and fiber. In addition, four vital nutrients that many people lack are calcium, potassium, dietary fiber, and vitamin D.
| Characteristics | Values |
|---|---|
| Fruits and vegetables | At least 5 portions every day |
| Starchy foods | Potatoes, bread, rice, pasta |
| Dairy | Cheese, yoghurt, milk |
| Protein | Beans, pulses, fish, eggs, meat |
| Micronutrients | Calcium, potassium, dietary fibre, vitamin D |
| Fats | Unsaturated fats should be about 10% or less of calories |
| Sugar | Less than 10% of total energy intake |
| Salt | Consume less |
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What You'll Learn
Calcium, potassium, dietary fibre, and vitamin D
Calcium is essential for maintaining strong bones and teeth. Dairy products are a well-known source of calcium, but it is also present in leafy greens, tofu, and calcium-fortified foods like cereals and plant-based milk alternatives.
Potassium is a mineral that is crucial for the proper functioning of the body's systems, particularly nerve and muscle function. It is present in all body fluids, but most of it is within our cells, with only a small amount in the blood. A diet rich in fruits and vegetables is an excellent source of potassium, and most people meet their daily potassium requirements through their diet.
Dietary fibre is important for digestive health and regular bowel movements. It can be found in whole grains, legumes, fruits, and vegetables. A balanced diet that includes a variety of these foods can help ensure adequate fibre intake.
Vitamin D plays a vital role in bone health by helping the body absorb and retain calcium. While our bodies can produce vitamin D through sun exposure, it can be challenging to get enough solely through diet and sunlight. Vitamin D can be found in fatty fish like salmon and tuna, and some foods are fortified with vitamin D. However, supplements may be necessary to reach optimal levels, especially for those with limited sun exposure or certain health conditions.
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Micronutrients
However, it is important to note that not all vitamins and minerals are classified as micronutrients. For example, calcium is a mineral that we need in large quantities, so it is considered a macronutrient.
In addition to fruits and vegetables, micronutrients can be found in other food groups. For instance, milk and dairy foods, such as cheese and yogurt, are good sources of protein and calcium. When it comes to dairy, it is recommended to choose lower-fat and lower-sugar products. Lean meat and fish are also good sources of micronutrients.
If you feel that you are not getting enough micronutrients from your diet, you can consider taking supplements. However, it is always best to prioritize getting your nutrients from food whenever possible.
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Carbohydrates, protein, and fats
Carbohydrates, proteins, and fats are three essential macronutrients that our bodies require to function properly. While popular diets may restrict one or more of these, the truth is that we need a balance of all three for optimal health.
Carbohydrates are the body's main source of energy, and they are especially important for brain function. A diet rich in complex carbohydrates, such as whole grains, fruits, and vegetables, provides the body with the fuel it needs to stay active and focused throughout the day. These foods also deliver essential vitamins, minerals, and fibre, which are necessary for digestive health and overall well-being.
Protein is crucial for the growth and repair of our bodies' cells, tissues, and muscles. It is made up of amino acids, some of which our bodies can produce, while others, known as essential amino acids, must come from our diets. Good sources of protein include beans, lentils, soy, seafood, meat, poultry, eggs, and dairy products. While most people in developed countries get enough protein, certain individuals, such as those with eating disorders or those taking weight-loss medications, may need to pay extra attention to their protein intake.
Fats are often vilified in the world of dieting, but they are an essential part of a healthy diet. Fats provide energy and aid in the absorption of fat-soluble vitamins, such as carotenoids, which act as antioxidants in our bodies. Omega-3 fats, in particular, are beneficial, as they can lower "bad" LDL cholesterol and raise "good" HDL cholesterol. Additionally, fats make food taste better by dissolving and concentrating flavour compounds, and they help us feel satisfied and full after meals, reducing the urge to overeat.
When it comes to carbohydrates, proteins, and fats, it is important to remember that balance and variety are key. A healthy diet includes a range of whole foods from each of these macronutrient groups, with a focus on fresh, unprocessed options. Consulting with a healthcare professional or a registered dietitian can help individuals determine their specific needs and make more tailored dietary choices.
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Fruits and vegetables
The World Health Organization (WHO) recommends consuming at least 400g of fruit and vegetables per day to lower the risk of serious health problems. This is equivalent to approximately 5 portions, with each portion being 80g. Eating a variety of fruits and vegetables is important, as different types contain different combinations of nutrients. They can be consumed fresh, frozen, canned, dried, or juiced.
In addition to their nutritional benefits, fruits and vegetables taste delicious and provide a variety of flavours and colours to meals. They can also help lower blood pressure and reduce the risk of heart disease, stroke, and certain types of cancer. By adding more fruits and vegetables to your diet, you can improve your overall health and well-being.
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Dairy
However, dairy is not the only source of these nutrients. Calcium can also be found in kale, leafy greens, and legumes, and vitamin D is present in some fish, such as salmon. Dairy products also contain saturated fat, which is a known risk factor for heart disease, and lactose, which many people are intolerant to.
The amount of dairy you need depends on your age, sex, height, weight, and physical activity level. Most people would benefit from including more fat-free or low-fat dairy in their diets, such as milk, yoghurt, and cheese. Lactose-intolerant individuals can opt for lactose-free milk and yoghurt or fortified soy milk and yoghurt.
It's important to note that dairy is not a necessary component of a healthy diet, and there are vegan-friendly alternatives with added calcium available.
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Frequently asked questions
A balanced diet is key to staying healthy. Most people need to eat more fruits and vegetables, calcium, potassium, dietary fiber, and vitamin D.
It is recommended that you eat at least 5 portions of a variety of fruits and vegetables every day.
Milk and other dairy foods, such as cheese and yogurt, are good sources of calcium. Dairy alternatives, such as calcium-fortified soy drinks, also provide calcium.
Vitamin D is known as the "sunshine vitamin" because our bodies produce it when we are outside in the sun. You can also find vitamin D in fatty fish like salmon, fortified dairy or soy milk, and fortified cereals.
Discretionary choices, also known as junk foods, are foods that do not fit into the 5 food groups because they are not necessary for a healthy diet. These foods tend to be high in saturated fat, added sugars, added salt, or alcohol, and low in important nutrients like fiber. They should only be eaten occasionally.
