Milly Gaines
Eating a healthy, balanced diet is an important part of maintaining good health and can help protect against malnutrition and noncommunicable diseases such as diabetes, heart disease, stroke and cancer. A balanced diet includes a wide variety of foods in the right proportions, with the right amount of nutrients to meet your body's needs. Nutrients are essential for your body to function and stop you from getting sick. The average person needs about 2,000 calories every day to maintain their weight, but this varies depending on age, sex, metabolism, physical activity, growth and pregnancy. A healthy diet includes a balance of nutrients such as protein, vitamins, minerals, fibre, healthy fats and carbohydrates.
| Characteristics | Values |
|---|---|
| Calories | The average person needs about 2,000 calories every day to maintain their weight, but the amount varies based on age, sex, and physical activity level. |
| Carbohydrates | Guidelines recommend that carbohydrates form the basis of most diets, making up half of the total energy (calorie) intake. Complex carbohydrates (wholewheat flour and pasta, and brown rice) are preferable to simple carbohydrates as they keep you full for longer. |
| Fats | Fat is essential for energy and cell health, but too much can lead to weight gain. Total fat intake should be less than 30% of total energy intake, with less than 10% coming from saturated fats and less than 1% from trans fats. Unsaturated fats, found in foods like fish, avocado, nuts, and olive oil, are preferable to saturated fats and trans fats. |
| Sugar | Regularly consuming foods and drinks high in sugar increases the risk of obesity and tooth decay. |
| Salt | Eating too much salt increases the risk of high blood pressure and heart disease. |
| Protein | Protein is essential in maintaining the function of all cells in the body and is a source of energy. Good sources of protein include meat, eggs, fish, beans, nuts, legumes, and dairy products. |
| Vitamins and Minerals | Vitamins and minerals are used by the body for a wide range of functions, and deficiency can lead to health complications. Good sources include dairy products, meat, and starchy foods like potatoes. |
| Fibre | Eating enough fibre is important, and meals should be based on higher-fibre, starchy foods like potatoes, bread, rice, or pasta. |
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What You'll Learn
A variety of fruits and vegetables
Eating a variety of fruits and vegetables is essential for maintaining a healthy diet and lowering the risk of various diseases. Firstly, they are low in fat, salt, and sugar, and high in dietary fibre, which can help you feel fuller for longer and prevent overeating. They are also a good source of antioxidants and phytochemicals, which offer protection against certain diseases. For example, a diet rich in fruits and vegetables can lower blood pressure and reduce the risk of heart disease, stroke, and certain types of cancer.
Secondly, fruits and vegetables contain different vitamins and minerals that are essential for keeping us healthy. For instance, potatoes with the skins on are a great source of fibre and vitamins. Moreover, eating a variety of colourful fruits and vegetables ensures that you get a diverse range of nutrients. There are at least nine different families of fruits and vegetables, each with potentially hundreds of different plant compounds that are beneficial to health. Aim to include a variety of colours and types of produce in your diet, such as dark green leafy vegetables, yellow or orange produce, red fruits and vegetables, legumes, and citrus fruits.
Furthermore, fruits and vegetables are versatile and can be prepared, cooked, and served in many ways. They can be eaten raw, cooked, or added to your favourite recipes or sauces. Frozen or canned vegetables are also a convenient and budget-friendly option that is just as nutritious as fresh produce. Try adding salads to sandwiches or extra vegetables to your dinners. You can also get creative with new recipes that include more vegetables, such as salads, soups, or stir-fries.
Finally, it is important to note that the amount of vegetables you need to eat depends on your age, sex, height, weight, and physical activity level. However, as a general guideline, it is recommended that adults eat at least five servings of vegetables and two servings of fruit every day.
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Dairy products
The Dairy Group includes milk, yogurt, cheese, lactose-free milk, and fortified soy milk and yogurt. It does not include foods made from milk that have little calcium and a high-fat content, such as cream cheese, sour cream, cream, and butter.
Some people may need to avoid dairy products due to lactose intolerance or a milk allergy. Lactose intolerance is a common digestive problem where the body is unable to digest lactose, a type of sugar found in milk and dairy products. Cow's milk allergy (CMA) is one of the most common childhood food allergies.
There are non-dairy sources of calcium, such as kale, leafy greens, and legumes. There are also lactose-free and plant-based alternatives to dairy products, such as soy milk, coconut milk, and oat milk. However, it is important to ensure that you are getting all the necessary nutrients when switching to a plant-based diet.
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Healthy fats
A healthy diet is essential to maintaining good health and can help you feel your best. While fats were once considered harmful, they are now recognised as essential for energy and cell health. However, it is important to distinguish between healthy and unhealthy fats.
Unsaturated fats, such as those found in olive oil, avocados, nuts, seeds, and fatty fish like salmon, mackerel, and tuna, are considered beneficial. These healthy fats can aid in heart health, brain function, and the absorption of specific nutrients. For example, omega-3 fatty acids, abundant in fatty fish, are known for their positive impact on heart and brain health. Similarly, monounsaturated fats in olive oil and avocados offer anti-inflammatory benefits and may even play a role in cancer prevention.
On the other hand, saturated fats and trans fats are generally considered less healthy. Sources of saturated fats include fatty meat, butter, palm and coconut oil, cream, cheese, ghee, and lard. Industrially-produced trans fats, found in baked goods, fried foods, and pre-packaged snacks, and ruminant trans fats, found in meat and dairy from ruminant animals, should be avoided or minimised. Excessive consumption of these fats can lead to increased cholesterol levels and a higher risk of heart disease.
When incorporating healthy fats into your diet, it is important to remember that all types of fat are high in energy and should be consumed in moderation. The American Heart Association recommends limiting saturated fat intake to less than 10% of total calorie intake. Full-fat dairy products, such as yogurt, may be a good option as they are nutrient-rich and have no negative health effects compared to reduced-fat alternatives. Additionally, eggs, once considered unhealthy due to their cholesterol content, are now recognised as a healthy source of protein and good fats, with potential benefits for heart health.
In summary, healthy fats are an essential component of a balanced diet. By incorporating sources of unsaturated fats, such as olive oil, fatty fish, avocados, nuts, and seeds, individuals can reap the benefits of improved heart and brain health, enhanced nutrient absorption, and reduced inflammation. However, it is important to consume these fats in moderation and limit the intake of saturated and trans fats to maintain optimal health.
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Whole grains
The outer layers of whole grains contain healthy vitamins, minerals, fibre, carbohydrates, protein, and healthy unsaturated fats. The fibre in whole grains helps to prevent constipation by keeping the stool soft and bulky. It also helps to prevent diverticular disease by decreasing pressure in the intestines. Whole grains are also a source of magnesium and selenium. Magnesium is a mineral used in building bones and releasing energy from muscles, while selenium protects cells from oxidation and is important for a healthy immune system.
The 2015-2020 Dietary Guidelines for Americans recommend eating 6 ounces of grain foods daily (based on a 2,000-calorie diet) and getting at least half or 3 ounces of that grain intake from 100% whole grains. The AHA also recommends choosing whole grains and products that contain at least 51% whole grains versus refined grains. To ensure you are consuming whole grains, look for the word "whole" or "whole grain" before the grain's name as the first ingredient. For example, "stone-ground whole wheat" or "100% whole wheat". Another tip is to look for the Whole Grains Council stamp on the label.
Eating whole grains has been shown to have several health benefits. A meta-analysis of seven major studies showed that cardiovascular disease was 21% less likely in people who ate 2.5 or more servings of whole-grain foods a day compared to those who ate less than 2 servings a week. Whole grains have also been shown to reduce the risk of type 2 diabetes, improve cholesterol and blood pressure, and support healthy digestion.
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Lean protein
There are two types of amino acids that make up proteins: nonessential amino acids, which our bodies can make on their own, and essential amino acids, which our bodies must obtain from food. Lean animal proteins include white-fleshed fish, skinless poultry, and cuts of red meat such as loin and round. Lean meats are a good source of high-quality protein as well as important nutrients like iron and zinc. Examples of lean meats include chicken, turkey, beef, and pork. To avoid unhealthy saturated fats, opt for lean or low-fat meat options such as lean ground beef, pork loin, or skinless chicken breasts.
Fish like salmon, tuna, and mackerel are rich in protein and omega-3 fatty acids, which are beneficial for heart health. White-fleshed fish such as cod and halibut are excellent sources of protein with little fat and relatively few calories. When choosing seafood, opt for options lower in methylmercury, such as salmon, anchovies, and trout.
Low-fat dairy products like cottage cheese, yogurt, and milk are also good sources of lean protein. Dairy provides essential nutrients like calcium, which helps keep bones healthy. Greek yogurt, in particular, is high in protein and nutrients such as calcium, vitamins, and minerals. However, dairy products can be high in saturated fat, so it is recommended to choose low-fat options and limit the consumption of cheese.
Plant proteins like beans, tofu, and powdered peanut butter are also good sources of lean protein. For those following a vegan diet, dairy alternatives such as soy milk are available, often fortified with calcium and other nutrients.
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Frequently asked questions
A balanced diet is about eating a wide variety of foods in the right proportions and consuming the right amount of food and drink to achieve and maintain a healthy body weight. It's about getting the right nutrients to stay healthy and prevent sickness.
Nutrients are essential to staying healthy. Your body needs vitamins, minerals, protein, fibre, and healthy fats. Vitamins and minerals are chemical compounds and elements that the body needs in small quantities and are used for a wide range of functions. Protein is a source of energy and essential for maintaining the function of all cells in the body. Fibre is important for digestion and healthy bowel function. Healthy fats, such as unsaturated fats, are important for energy and cell health.
Eating a variety of good foods will ensure you get adequate nutrition. Aim for a rainbow on your plate with plenty of colourful fruits and vegetables. Include different food groups such as fruits, vegetables, whole grains, lean proteins, healthy fats, and dairy or dairy alternatives.
Here are some tips to help you get the right nutrients:
- Choose complex carbohydrates (wholegrain bread, whole wheat pasta, brown rice) over simple carbohydrates (white bread, white rice) as they keep you full for longer.
- Opt for unsaturated fats (olive oil, avocado, nuts) over saturated fats (butter, fatty meat, coconut oil) as they are better for your heart health.
- Limit added sugars, sodium, and processed foods.
- Include a variety of protein sources such as meat, eggs, fish, beans, nuts, and legumes.
- Get your vitamins and minerals from colourful fruits and vegetables.
