Dante Carrillo
Eating a balanced diet is an essential part of maintaining good health and can help reduce the risk of various diseases and health conditions. A balanced diet provides the body with the right amount of nutrients and calories to function correctly and stay healthy. It includes a variety of fruits, vegetables, grains, dairy, and protein. The specific composition of a balanced diet may vary depending on individual needs, such as sex, age, and activity level. For example, adults typically require between 1,600 to 3,000 calories per day, while also considering their sex, age, and physical activity. It's important to limit the consumption of saturated fats, trans fats, free sugars, and salt, as excessive intake can lead to health issues. Regular exercise, including walking and moderate activities, can complement a balanced diet to promote weight loss and overall well-being.
| 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 should provide all the nutrients a person requires without going over the recommended daily calorie intake. |
| Fat | Fat is essential for energy and cell health, but too much fat can increase calories above what the body needs and may lead to weight gain. Total fat should not exceed 30% of total energy intake, and intake of saturated fats should be less than 10%. Trans fats should be avoided. |
| Sugar | Limiting intake of free sugars to less than 10% of total energy intake is part of a healthy diet. Sugary beverages should be avoided. |
| Salt | Keeping salt intake to less than 5g per day helps to prevent hypertension and reduces the risk of heart disease and stroke. |
| Fruit and vegetables | Meals should be based on fruits and vegetables, which should make up about half of a person's plate. |
| Starchy foods | Starchy foods should make up just over a third of everything a person eats. Choose wholegrain or wholemeal varieties such as brown rice, wholewheat pasta, and wholemeal bread. |
| Dairy | Include some dairy or dairy alternatives (such as soy drinks). |
| Protein | Eat beans, pulses, fish, eggs, meat, and other protein sources. People following a vegan diet will focus entirely on plant-based sources of protein, such as tofu and beans. |
| Grains | MyPlate recommends grains to account for 25% of daily food intake, half of which should be whole grains. |
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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 maintaining a balanced diet. According to the NHS, adults should eat at least 5 portions of a variety of fruits and vegetables every day. This can be achieved by adding a tablespoon of dried fruit to your morning cereal, swapping a mid-morning biscuit for a banana, and including a side salad with your lunch. For dinner, having a portion of vegetables and fresh fruit with plain, lower-fat yoghurt can help reach your daily goal.
Fruits and vegetables provide essential nutrients that the body requires to stay healthy. They are a good source of vitamins, minerals, and fibre, which are necessary for maintaining good health and reducing the risk of various diseases. For example, potatoes with the skins on are a great source of fibre and vitamins. Opting for whole grains such as brown rice, wholewheat pasta, and brown or wholemeal bread is also beneficial as they contain more fibre and vitamins than refined grains.
When choosing fruits, it is recommended to consume whole fruits instead of fruit juice. Whole fruits provide more nutrients, while the manufacturing process of juice often adds empty calories due to added sugar. Fresh, frozen, or canned fruits in water are preferable to those canned in syrup. If opting for juice, choose 100% fruit juices.
In addition to the quantity and quality of fruits and vegetables, it is important to consider their variety. Aim for a colourful plate by including a range of fruits and vegetables such as carrots, celery, spinach, and tomatoes. This not only makes your meal more visually appealing but also ensures you get a diverse range of nutrients.
For those with specific dietary needs or medical conditions, it is always advisable to consult a doctor or registered dietitian for personalised advice.
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Consume starchy foods in moderation
Starchy foods are an important part of a healthy, balanced diet. They should make up just over a third of your diet, according to the NHS. This includes foods like potatoes, bread, rice, and pasta. However, it is important to consume these foods in moderation, opting for wholegrain or wholemeal varieties where possible.
Wholegrain and wholemeal starchy foods contain more fibre and usually more vitamins and minerals than white varieties. For example, brown rice, wholewheat pasta, and brown or wholemeal bread are healthier options than their white counterparts. When eating potatoes, leave the skin on to get the most nutritional value.
It's worth noting that potatoes are not considered a vegetable on the Healthy Eating Plate, as they can negatively impact blood sugar. This guide recommends that half your plate should consist of colourful vegetables, a quarter of whole grains, and the remaining quarter a healthy protein.
In addition to starchy foods, a balanced diet includes plenty of fruits and vegetables, as well as protein, dairy or dairy alternatives, and healthy, unsaturated fats in small amounts. A balanced diet provides the body with the nutrients it needs to function correctly and can help reduce the risk of various diseases and health conditions.
It's important to be mindful of portion sizes and to adjust your diet according to your individual needs, such as height, weight, and activity level. This can help ensure you're consuming starchy foods and other food groups in moderation as part of a healthy, balanced diet.
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Include dairy or alternatives
Dairy and alternatives are an important part of a balanced diet. Dairy products, such as milk, cheese, and yoghurt, are great sources of protein and calcium. They also contain a wide range of other vitamins and minerals, including vitamin D, potassium, iodine, vitamin A, riboflavin, vitamin B12, and zinc. These nutrients are vital for building and maintaining strong bones and teeth, as well as supporting muscle health, heart health, and blood clotting.
However, some people may need or choose to avoid dairy products due to lactose intolerance, a milk protein allergy, or dietary preferences such as veganism. Lactose intolerance is a common condition where the body cannot digest lactose, a sugar found in milk and dairy products, leading to symptoms like bloating and diarrhoea. For those who avoid dairy, there are several alternatives available that can provide similar nutritional benefits.
Unsweetened calcium-fortified dairy alternatives, made from plants like soy, coconuts, oats, rice, almonds, hazelnuts, quinoa, and potatoes, are excellent substitutes. These alternatives are often called "milks", but it's important to note that they are not all part of the Dairy Group as their nutritional content may differ from dairy milk. For example, soy milk, lactose-free milk, and fortified soy milk with added calcium, vitamin A, and vitamin D are considered part of the Dairy Group due to their similar nutrient profiles to dairy milk.
When choosing dairy products, it is important to consider the fat content, especially for those at risk of high cholesterol or heart disease. Lower-fat and lower-sugar options are generally healthier choices, and checking the nutrition labels can help make more informed decisions. Additionally, some dairy products are made with unpasteurised milk, such as certain types of camembert, brie, and goat's cheese, which should be avoided by vulnerable individuals like children, the elderly, pregnant women, and those who are unwell due to the risk of food poisoning.
Whether consuming dairy or alternatives, it is important to ensure a sufficient intake of calcium and other essential nutrients. This can be achieved through proper dietary choices and, if necessary, supplementation. It is always recommended to consult a healthcare professional or a dietitian before making significant dietary changes.
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Eat beans, pulses, fish, eggs, meat and other protein
A balanced diet is an important part of maintaining good health and can help you feel your best. It involves 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.
Eating beans, pulses, fish, eggs, meat, and other protein sources is an important part of a balanced diet. These foods are rich in protein and provide other important vitamins and minerals such as iron. Here are some tips to incorporate these foods into your diet:
First, try to include more plant-based sources of protein, such as beans and pulses. Beans and pulses are inexpensive, low in fat, and good sources of fibre, vitamins, and minerals. They are also versatile and can be added to various dishes. For example, you can replace some of the meat in stews and casseroles with pulses. If using dried pulses, remember to soak and cook them before adding them to your recipes.
Second, include fish in your diet at least twice a week, with one of those being an oily fish. Fish is a great source of protein and omega-3 fatty acids, which are important for heart health. If you are vegetarian or vegan, you can get your omega-3 fatty acids from plant sources such as walnuts, flaxseeds, and omega-3-fortified foods.
Third, eat lean red meat in moderation. Red meat, including beef, mutton, lamb, and pork, is a good source of protein and iron. However, it is recommended to limit processed red meat and choose leaner cuts of meat to reduce the intake of saturated fat. The recommendation is to have no more than 70g of red or processed meat per day.
Fourth, include eggs in your diet. Eggs are a good source of protein, iron, and vitamins. It is considered safe to eat up to seven eggs per week. If you are vegetarian or vegan, you can still ensure you are getting enough protein by including other plant-based sources of protein in your diet, such as tofu, legumes, and nuts.
Finally, when choosing protein sources, opt for healthier options. Limit processed meats, such as ham, sausages, and salami, as they tend to be high in fat and salt. Choose baking, grilling, or steaming as cooking methods, as they require less fat. When including nuts in your diet, choose unsalted varieties and keep the serving size small, as nuts are high in calories.
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Choose healthy oils and fats
While it is important to cut down on fats, it is equally important to understand that not all fats are bad for your health. In fact, some fats are essential for energy and cell health. However, too much fat can increase calories, which may lead to weight gain.
When choosing fats and oils, it is important to opt for unsaturated fats and oils, such as monounsaturated and polyunsaturated fats, over saturated fats and trans fats. Monounsaturated fats improve blood cholesterol levels, while polyunsaturated fats, including omega-3 and omega-6, help lower LDL cholesterol. Omega-3 also helps prevent blood clotting and lowers triglycerides, reducing the risk of heart disease.
Some examples of oils that are rich in unsaturated fats include olive oil, avocado oil, grapeseed oil, rice bran oil, and sesame oil. These oils can be used for cooking, baking, salad dressings, marinades, dips, and sauces.
When choosing an oil for cooking or baking, it is important to consider its health implications and its suitability for the type of cooking. For example, some oils have a higher smoke point, which is the temperature at which the oil starts to smoke and produce toxic fumes. Oils with higher smoke points are generally more refined and can be used at higher heats.
Extra virgin olive oil is particularly recommended as it has been proven to lower LDL (bad cholesterol) and raise HDL (good cholesterol) levels. It also contains beta-carotene and vitamins A, E, D, and K, as well as antioxidants that protect cells from oxidative stress.
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Frequently asked questions
A balanced diet is one that provides all the nutrients a person needs without exceeding the recommended daily calorie intake. It should consist of foods from the five major groups: fruits, vegetables, grains, dairy, and protein.
Here are some tips for eating a balanced diet:
- Make fruits and vegetables half of your plate.
- Choose wholegrain or wholemeal varieties of starchy foods, such as brown rice, wholewheat pasta, and brown or wholemeal bread.
- Include some dairy or dairy alternatives, such as soy drinks.
- Eat beans, pulses, fish, eggs, meat, and other sources of protein.
- Choose unsaturated oils and spreads, and consume them in small amounts.
- Limit sugary beverages and processed foods.
A balanced diet provides the body with the nutrients it needs to function correctly and stay healthy. It can help reduce the risk of various diseases, improve mood, and enhance memory. Eating a balanced diet and exercising regularly can also help prevent obesity and weight gain.
