Milly Gaines
Eating a varied diet is essential for maintaining good health and protecting against chronic diseases. A healthy diet typically includes a variety of foods from each of the five food groups, such as fruits, vegetables, legumes, whole grains, nuts, dairy, and protein-rich foods like eggs, fish, and meat. It is important to limit the consumption of processed foods and discretionary choices, such as takeaway foods, cakes, and soft drinks, which are high in saturated fat, added salt, and added sugars. The exact composition of a healthy diet may vary depending on individual characteristics, cultural context, and locally available foods, but the basic principles remain consistent.
| Characteristics | Values |
|---|---|
| Food groups | A varied diet includes foods from each of the 5 food groups: fruits and vegetables, protein, whole grains and starches, dairy or dairy alternatives, beans, pulses, fish, eggs, meat, nuts, and oils and spreads. |
| Variety of foods | Choose a variety of foods from within each food group to ensure a range of nutrients. For example, almonds and pistachio nuts both provide protein, fiber, and healthy fats, but almonds are a good source of vitamin E while pistachio nuts are a good source of vitamin B6. |
| Frequency | Eat certain foods more frequently than others. For example, eat fruits and vegetables more often than discretionary choices or junk foods like cakes, biscuits, and soft drinks, which should be eaten in moderation. |
| Individual needs | Consider individual characteristics such as age, gender, lifestyle, and physical activity level when determining the exact makeup of a varied diet. |
| Cultural context | Take into account cultural context, locally available foods, and dietary customs when planning a varied diet. |
| Nutrition | Ensure that the diet provides adequate nutrition and protects against malnutrition and non-communicable diseases (NCDs). |
| Energy balance | Maintain an energy balance between energy intake (calories) and energy expenditure to avoid unhealthy weight gain. |
| Fat intake | Limit total fat intake to less than 30% of total energy intake, with saturated fats making up less than 10% and trans-fats less than 1%. Choose unsaturated fats whenever possible. |
| Sugar intake | Keep free sugar intake to less than 10% of total energy intake, with a further reduction to less than 5% suggested for additional health benefits. |
| Salt intake | Consume less than 5g of salt per day to help prevent hypertension and reduce the risk of heart disease and stroke. |
| Meal planning | Plan meals in advance, vary your meals, and cook in bulk to make it easier to stick to a varied diet. |
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What You'll Learn
Eat a variety of fruits and vegetables
Eating a variety of fruits and vegetables is an essential part of a healthy and well-balanced diet. A well-balanced diet is one that combines all the nutrients and food groups, providing the body with the nutrients it needs to function effectively. Without balanced nutrition, the body is more prone to disease, infection, fatigue, and low performance.
Fruits and vegetables are rich in vitamins, minerals, and antioxidants, which can help to keep you healthy and protect against some diseases. For example, a diet high in fruits and vegetables can lower blood pressure, reduce the risk of heart disease and stroke, and prevent some types of cancer. They are also a good source of dietary fibre, which can help with appetite control and prevent overconsumption of food. Aim to eat at least 5 servings of vegetables and 2 servings of fruit each day.
When choosing fruits and vegetables, opt for a variety of colours and types to ensure you get a range of nutrients. Try to eat the rainbow every day to get the full range of health benefits. For example, dark green leafy vegetables, yellow or orange fruits and vegetables, red fruits and vegetables, legumes (beans), and peas are all great options. Additionally, choose local and seasonal produce as they tend to be fresher and provide more nutrients than imported options.
To incorporate more fruits and vegetables into your diet, try serving, flavouring, or cooking them in different ways. You can also add them to sauces, minced meals, or curries. Frozen or canned vegetables are a convenient and budget-friendly option that is just as nutritious as fresh produce. Keep a filled fruit bowl at home for fast, low-kilojoule snacks, and explore new recipes that include more vegetables, such as salads, soups, and stir-fries.
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Include starchy foods
Starchy foods are an important part of a healthy, balanced diet. They are our main source of carbohydrates and provide us with energy and vital nutrients. Starchy foods include bread, pasta, rice, potatoes, and cereals. These foods offer a sustainable source of energy that our bodies rely on. When we eat starchy foods, our digestive system breaks down the starch into glucose, which our body uses for energy.
Starchy foods are also a good source of fibre, as well as vitamins and minerals. Fibre helps keep our bowels healthy and can aid in weight loss by helping you feel full. It is recommended to choose wholegrain varieties of starchy foods, such as wholegrain bread, brown rice, and wholewheat pasta, as they are higher in fibre. Leaving the skins on potatoes when cooking or serving them is also a good way to increase your fibre intake.
It is important to note that starchy foods should be consumed in the right portion sizes. While they are not fattening on their own, the added fats used in cooking and serving starchy foods can increase the calorie content. Starchy foods should make up just over a third of the food you eat, according to the Eatwell Guide.
When planning meals, it is beneficial to include a variety of starchy foods to ensure you get a range of nutrients. For example, you could have oatmeal with almonds for breakfast one day and a salad with pistachio nuts the next. Including different starchy foods in your diet will help keep your meals interesting and ensure you get the nutrients your body needs to stay healthy.
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Eat protein
Eating a variety of foods is essential to maintaining a healthy diet. A healthy diet supplies the nutrients your body needs to work effectively. Without balanced nutrition, your body is more prone to disease, infection, fatigue, and low performance.
Protein is an essential building block of a healthy diet. It is a macronutrient that is used by the body as a source of energy and is found in every cell in the human body. They are used for cell structure, growth, and repair and play a central role in numerous metabolic processes.
There are nine essential amino acids that the body cannot produce and must be obtained through diet: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Foods such as meat, fish, poultry, eggs, and dairy products contain all of the essential amino acids that the body needs and are considered "complete" proteins.
While meat provides high-quality protein, some meats also provide unhealthy amounts of saturated fats and sodium. It is important to choose leaner meats and poultry and include plant-based proteins in your diet. Lean beef, chicken breast, and fish are excellent sources of protein and provide several important vitamins and minerals.
Other high-protein foods include nuts such as almonds, pistachios, and cashews, as well as cheeses such as cottage cheese, cheddar cheese, and mozzarella. By eating a variety of plant-based proteins, you can ensure that your body gets the essential amino acids it needs.
It is important to note that eating too much protein can have negative effects on the body, such as increasing the risk of kidney disease and leading to inadequate intake of carbohydrates and fats. A well-rounded diet that includes a balance of all three macronutrients is essential for overall health.
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Consume dairy or alternatives
Dairy products are a good source of protein and contain a wide range of vitamins and minerals, including calcium, iodine, vitamin A, vitamin D, riboflavin, vitamin B12, and zinc. Calcium is vital for healthy teeth and bones, and vitamin D helps the body absorb calcium.
However, some people are intolerant of dairy or choose not to consume it for ethical reasons. For those who are lactose intolerant, there are a number of lactose-free dairy products available that contain the same vitamins and minerals as standard dairy products. For those who follow a vegan diet or have concerns about the impact of the dairy industry on the environment, there are plenty of dairy alternatives available. These include milk alternatives such as almond milk, coconut milk, soy milk, rice milk, and other cereal drinks. Butter can be replaced with dairy-free margarine, cooking oils, fruit purees for baking, or nutritional yeast for flavor. When it comes to yogurt, some alternatives are buttermilk, coconut cream, homemade dairy-free yogurt, and pureed silken tofu.
It is important to note that just because something is plant-based does not automatically mean it is healthy. For example, while coconut milk provides the same texture as cow's milk due to its high-fat content, it may not be the healthiest option. Soy milk is often recommended by doctors for those who are intolerant of dairy or looking to cut calories. Many plant-based milk manufacturers offer products fortified with calcium and vitamin D, so checking the labels is important to ensure nutritional needs are being met.
When choosing dairy products, it is recommended to opt for lower-fat varieties most of the time, as full-fat dairy products are higher in kilojoules and saturated fat. However, it is important to be mindful of added sugars in low-fat products. For example, when choosing yogurts, opt for plain lower-fat varieties as they usually do not contain added sugars.
In conclusion, whether consuming dairy or alternatives, it is important to ensure that nutritional needs are being met and to be mindful of the fat, sugar, and salt content of these products.
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Limit junk food
A varied diet is one that includes a balance of foods from each of the five food groups, eaten in the recommended amounts. It is also important to vary the foods within each food group, as there are nutritional differences within each group. For example, while almonds and pistachio nuts both provide protein, fibre, and healthy fats, almonds are an excellent source of vitamin E, whereas pistachio nuts are a great source of vitamin B6.
Junk food, on the other hand, is highly processed and contains high amounts of sugar and fat, with little to no vitamins, minerals, or fibre. As such, it is important to limit junk food. Here are some tips to help you do so:
- Eat a variety of healthy foods– The more varied your diet is, the less likely you will be to crave junk food. Eating a range of colourful foods is not only good for your overall health, but it also helps with disease prevention.
- Eat nutritious meals– Eating nutritious meals will help reduce your cravings for junk food. Your body needs fat, but it is important to avoid trans fats and limit saturated fats. Instead, opt for heart-healthy fats like nuts, avocado, olive oil, and fatty fish like salmon, which will help you feel full and reduce cravings.
- Eat legumes– Legumes such as chickpeas, kidney beans, lentils, etc., along with nuts, lean meat, chicken, eggs, fish, and dairy, will help you feel full for longer, reducing your desire to snack on junk food between meals.
- Eat breakfast– Starting your day with a nutritious breakfast will set you up and stop you from craving unhealthy foods later on. Options such as porridge, an omelette, baked beans, a smoothie, or peanut butter on wholegrain toast will keep you satisfied.
- Get enough sleep– Lack of sleep is associated with an increased desire for junk food.
- Plan ahead– Planning your meals and snacks in advance can make it easier to avoid junk food. Keep a fruit bowl at home for low-kilojoule snacks, and cook meals in bulk to save time and reduce the temptation to order takeout.
- Be mindful when eating– Avoid eating in front of the TV or while on your phone. Instead, eat your meals at the table without any screens to help you pay attention to what, when, and how much you're eating.
- Buy junk food in small portions– If you really crave junk food, buy it in small or 'snack-sized' packets instead of featuring it in your weekly shopping.
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Frequently asked questions
A varied diet is one that includes a wide range of foods from each of the five food groups: fruits and vegetables, protein, grains and starches, dairy or dairy alternatives, and healthy fats. It is important to eat a variety of foods within each food group to ensure adequate nutrition and make your meals interesting.
Eating a varied diet helps to ensure that you are getting all the essential nutrients your body needs to function effectively. It also protects against malnutrition and reduces the risk of chronic diseases such as diabetes, heart disease, stroke, and cancer.
Planning your meals and shopping accordingly can help you add more variety to your diet. Keep a variety of fruits and vegetables in your fridge, and try new ingredients and recipes to add different tastes and keep things interesting.
Yes, it is important to limit "discretionary choices" or "junk foods" that are high in saturated fat, added sugars, added salt, or alcohol, and low in important nutrients like fibre. These foods can lead to weight gain and increase the risk of chronic diseases.
The specific recommendations for a varied diet may vary depending on individual characteristics such as age, gender, and physical activity level. However, some general recommendations include eating at least 5 portions of fruits and vegetables daily, choosing wholegrain or wholemeal starchy foods, limiting red and processed meat, and including sources of healthy fats like oily fish and nuts.
