Dante Carrillo
A healthy, balanced diet is one of the most important things you can do to protect your health. It can help lower your risk of heart disease, stroke, and other conditions. A balanced diet supplies the nutrients your body needs to work effectively. The exact make-up of a healthy diet will vary depending on individual characteristics such as age, gender, and physical activity levels, but generally, it will include a variety of fruits and vegetables, protein, dairy or dairy alternatives, and healthy fats.
| Characteristics | Values |
|---|---|
| Calories | The average person needs about 2,000 calories every day to maintain their weight, but the amount will depend on their age, sex, and physical activity level. |
| Nutrients | A balanced diet will usually include protein, fibre, vitamins, calcium, and antioxidants. |
| Fruit and Vegetables | At least 5 portions of fruit and vegetables per day. |
| Starchy Foods | Meals should be based on higher-fibre, starchy foods like potatoes, bread, rice, or pasta. |
| Dairy | Dairy or dairy alternatives such as milk, cheese, and yoghurt are good sources of protein and calcium. |
| Protein | Eat beans, pulses, fish, eggs, meat, and other protein sources. |
| Oils and Spreads | Choose unsaturated oils and spreads, and consume them in small amounts. |
| Fluids | Drink plenty of fluids (at least 6 to 8 glasses a day). |
| Fats | Limit total fat intake to less than 30% of total energy intake, with less than 10% from saturated fats and less than 1% from trans fats. |
| Sugars | Limit free sugar intake to less than 10% of total energy intake. |
| Salt | Consume less than 5g of salt (about one teaspoon) per day. |
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Fruit and vegetables
The World Health Organization (WHO) recommends consuming at least 400 grams (or five portions) of fruit and vegetables per day, excluding starchy roots like potatoes, sweet potatoes, and cassava. This amount ensures you get a wide range of nutrients, as different fruits and vegetables contain different combinations of vitamins, minerals, and fibre. For example, potatoes with the skins on are a great source of fibre and vitamins, while dairy alternatives like soy drinks provide protein and calcium, which are essential for bone health.
It is important to limit your intake of processed fruit products, such as fruit juice, even if they are marketed as "100% fruit juice." These drinks have more sugar than the fruit and less fibre, and it is easy to consume empty calories without realising, leading to weight gain. Instead, eat whole fruits to satisfy your sweet tooth and stay hydrated with water, coffee, tea, or unsweetened lower-fat milk.
In addition to fresh produce, dried fruits like raisins, apricots, and cranberries can be a nutritious and convenient snack. However, it is important to note that dried fruits often have added sugars, so check the ingredient list and choose options without added sugars whenever possible.
By including a variety of fruits and vegetables in your diet, you will not only benefit from their nutritional content but also reduce your risk of developing non-communicable diseases and conditions associated with a lack of fruit and vegetables in your diet.
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Dairy and alternatives
Dairy products and their alternatives are a great source of protein and calcium. They are an important part of a balanced diet and are essential for building strong and healthy bones. Milk, cheese, yoghurt, and ricotta are all examples of dairy products that can be incorporated into meals and snacks throughout the day.
Dairy products are also a good source of vitamins and minerals, including vitamin A, vitamin D, iodine, riboflavin, vitamin B12, and zinc. These nutrients are important for maintaining overall health and well-being. For example, vitamin D helps the body absorb calcium, and riboflavin (vitamin B2) is important for energy production and maintaining healthy skin and eyes.
However, some people may choose to follow a dairy-free diet due to lactose intolerance or because they are vegan. Lactose is the natural sugar found in milk, and some people may have difficulty digesting it. Veganism, on the other hand, is a lifestyle and dietary choice that excludes all animal products, including dairy.
Fortunately, there are many dairy alternatives available that can provide similar nutritional benefits. These include plant-based milk alternatives such as soy, rice, oat, almond, hazelnut, coconut, quinoa, and potato drinks. These alternatives are often fortified with calcium and sometimes with protein to match the nutritional profile of dairy milk.
Other dairy-free alternatives include dairy-free margarine, cooking oils, fruit purees for baking, and nutritional yeast for flavour. When choosing dairy alternatives, it is important to select unsweetened, calcium-fortified options to ensure adequate nutrient intake. Additionally, checking the nutrition labels can help individuals make informed choices about the fat, saturated fat, salt, and sugar content of these products.
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Protein sources
A healthy, balanced diet includes a variety of protein sources. Protein is essential for the body to grow and repair itself. It also helps build and maintain bones, muscles, and skin. It is recommended that you eat protein every day and that you try to eat at least two servings of fish per week.
There are many different sources of protein, including animal sources such as meat, fish, eggs, and dairy, as well as plant-based sources such as legumes, nuts, seeds, and tofu. If you follow a vegan diet, you will rely entirely on these plant-based sources of protein.
Meat is a good source of protein and also contains vitamins and minerals, including iron, zinc, and B vitamins. It is important to note that fatty meats contain high levels of saturated fat, which should be consumed in moderation as part of a healthy diet. Fish is another good source of protein and is high in unsaturated fats, which are preferable to the saturated fats found in fatty meat. Fish such as salmon, tuna, and sardines are also high in omega-3 fatty acids, which have numerous health benefits.
Dairy products such as milk, cheese, and yoghurt are also good sources of protein. They also contain calcium, which helps keep your bones healthy. When choosing dairy products, opt for lower-fat options where possible, such as semi-skimmed or skimmed milk, lower-fat hard cheeses or cottage cheese, and lower-fat yoghurt. Dairy alternatives, such as soy drinks, can also be a good source of protein, but choose unsweetened, calcium-fortified versions.
Legumes, which include beans, peas, and lentils, are a great plant-based source of protein. They are also high in fibre and other nutrients, making them a healthy addition to your diet. Nuts and seeds are another good option for plant-based protein. They are also high in fibre, but it is important to eat them in moderation due to their high-fat content. When choosing nuts, opt for unsalted varieties to reduce your sodium intake.
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Healthy oils
A healthy, balanced diet typically includes a variety of fruits, vegetables, legumes, nuts, whole grains, and protein. While fat is often vilified, it is essential for a healthy body and aids in cell growth, nutrient absorption, and satiety. The key is to choose "good" fats, such as unsaturated fats, over "bad" fats like saturated and trans fats.
Some of the healthiest oils include:
- Olive oil: Perfect for drizzling on salads, pasta, and bread, olive oil, especially extra-virgin olive oil, is a staple of the heart-healthy Mediterranean diet. Extra-virgin olive oil is extracted without using high heat or chemicals, preserving naturally occurring phenolic compounds, which have anti-inflammatory and blood-vessel-expanding properties.
- Avocado oil: Avocado oil has excellent nutritional value and a high smoke point, making it suitable for high-heat cooking methods like stir-frying, sautéing, and searing. Its neutral flavor also makes it a good option for baking.
- Walnut oil: A good source of omega-3 fatty acids, primarily alpha-linolenic acid, walnut oil may have heart-protective effects and help the body manage stress.
- Sesame oil: Sesame oil is a healthy option that can withstand higher temperatures.
- Safflower oil: Safflower oil is another healthy choice that can handle high heat in the kitchen.
In addition to these oils, blends like vegetable oil and specialty oils like grapeseed, rice bran, and sunflower oils can also be healthy choices. When shopping for oils, consider your intended use, as some oils are better suited for cold preparations or dietary supplements rather than high-heat cooking.
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Fluids
A diet may consist of fluids only, which can be prescribed for medical reasons. There are two types of fluid-only diets: clear liquid diets and full liquid diets.
Clear Liquid Diets
Clear liquid diets are often prescribed right before a medical test or procedure, or before certain kinds of surgery. It is important to follow this diet exactly to avoid problems with your procedure, surgery, or test results. A clear liquid diet consists of only clear fluids and foods that are clear fluids at room temperature. This includes popsicles, clear juice without pulp, plain gelatin, ice chips, water, sweetened tea or coffee (no creamer), clear broths, carbonated beverages, and flavored water. Sugar and lemon can be added to tea, but liquids with red colouring should be avoided for certain tests, such as a colonoscopy. Healthy people should not be on this diet for longer than 3 to 4 days, and it should be followed under the supervision of a healthcare provider.
Full Liquid Diets
Full liquid diets are similar to clear liquid diets but include opaque liquids with a smooth consistency, such as milk and small amounts of fiber. This diet may be prescribed as a short-term transition step after gastrointestinal surgery or for those with swallowing and chewing problems. A full liquid diet can provide enough energy, protein, and fat, but it may not provide adequate fiber or certain vitamins and minerals. Foods allowed on a full liquid diet include all those on the clear liquid diet, plus thin hot cereal (gruel), strained cream soups, juices (including nectars), milkshakes, custard, puddings, and liquid nutritional supplements. For those on a full liquid diet, the goal is typically to consume 1,350 to 1,500 calories and 45 grams of protein per day. If this diet is followed for an extended period, it should be done under the care of a dietitian, and vitamin supplements may be recommended.
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Frequently asked questions
A healthy diet consists of many fresh fruits and vegetables and limits processed foods. It should include a variety of nutrients, such as protein, fibre, vitamins, and minerals.
Protein-rich foods include meat, eggs, fish, beans, nuts, and legumes. Dairy products such as milk, cheese, and yoghurt are also good sources of protein.
It is recommended to eat at least 400g to 500g (or five portions) of fruit and vegetables every day.
Unhealthy foods to avoid or limit include processed foods, sugary drinks, saturated fats, trans fats, and high amounts of salt.
