Dante Carrillo
Eating a healthy, balanced diet is an important part of maintaining good health and can help you feel your best. The key to a healthy diet is to eat the right amount of calories for how active you are, so you balance the energy you consume with the energy you use. This means 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. A healthy diet should include plenty of fruits and vegetables, whole grains, lean protein, and healthy fats, while limiting the intake of saturated fats, trans fats, salt, and added sugars. The Mediterranean diet, for example, emphasizes plant-based foods, healthy fats, and overall eating patterns rather than strict formulas. It is always best to consult with a dietitian or healthcare professional to determine the healthiest diet for your individual needs.
| Characteristics | Values |
|---|---|
| Calories | Consume the right amount of calories for your activity level to balance the energy you consume with the energy you use. Men should have around 2,500 calories a day, and women should have around 2,000 calories a day. |
| Carbohydrates | Starchy carbohydrates should make up just over a third of the food you eat. Choose higher-fibre and wholegrain varieties, such as wholewheat pasta, brown rice, or potatoes with their skins on. |
| Fats | Consume less than 30% of total energy intake from fats. Prefer unsaturated fats (found in fish, avocado, nuts, and sunflower, soybean, canola, and olive oils) to saturated fats (found in fatty meat, butter, palm and coconut oil, cream, cheese, ghee, and lard) and trans fats. Limit saturated fat intake to less than 10% of total energy intake and trans fats to less than 1%. |
| Sugar | Limit intake of free sugars to less than 10% of total energy intake. Further reduction to less than 5% can provide additional health benefits. |
| Salt | Consume less than 5 grams of salt (about one teaspoon) per day. |
| Protein | Include good sources of protein such as fish, eggs, meat, beans, pulses, and dairy or dairy alternatives. |
| Vitamins and Minerals | Eat plenty of fruits and vegetables (at least 5 portions a day). Include whole grains, nuts, and seeds in your diet. |
| Fluids | Drink plenty of fluids (6-8 glasses a day) to stay hydrated. Water, lower-fat milk, and lower-sugar drinks are healthier choices. Avoid sugary soft drinks, fruit juice, and smoothies, which are high in calories and sugar. |
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What You'll Learn
Eat more fruit and vegetables
Eating more fruit and vegetables is a great way to improve your health. A healthy diet should include a wide range of foods to ensure your body gets all the nutrients it needs. Fruit and vegetables are packed with vitamins, minerals, and other nutrients that can help prevent heart disease, cancer, and other illnesses. For example, potassium, folate, and vitamins A and C are all found in fruits and vegetables and can help lower blood pressure.
The American Heart Association suggests filling half your plate with fruits and vegetables to meet the recommended daily intake of 2 cups of fruit and 2.5 cups of vegetables. All produce counts towards this goal, including canned, fresh, and frozen fruits and vegetables. When shopping for canned or frozen produce, choose options with the lowest amount of sodium and added sugars.
To eat more fruit and vegetables, try adding them to meals and snacks throughout the day. For example, add fruit to whole-grain cereal or yogurt, or eat whole fruits as a snack. You can also include more vegetables in your meals by making soups, salads, or stir-fries. Preparing snacks ahead of time, such as cutting up raw veggies and pairing them with a healthy dip, can make it easier to grab something healthy when you're on the go.
Variety and colour are key when it comes to fruit and vegetables. Try to include a range of colours in your diet, such as dark green leafy vegetables, yellow or orange fruits and vegetables, red fruits and vegetables, legumes, and citrus fruits. This will ensure you get a variety of nutrients and can help make your meals more exciting and tasty.
In addition to eating more fruit and vegetables, it's important to pay attention to the other components of a healthy diet. The Healthy Eating Plate, for example, recommends focusing on diet quality and choosing healthier sources of carbohydrates, such as vegetables (other than potatoes), fruits, whole grains, and beans. It also advises avoiding sugary beverages and using healthy oils.
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Consume healthy fats
Consuming healthy fats is an important part of a healthy diet. Dietary fats are essential to give your body energy, protect your organs, support cell growth, keep cholesterol and blood pressure under control, and help your body absorb vital nutrients.
There are two main types of fat: saturated and unsaturated. Saturated fats are found in animal products such as fatty meat, butter, cheese, and lard. They are also present in some plant-based foods like palm and coconut oil. Saturated fats can increase your risk of developing heart disease and stroke by raising your LDL (bad) cholesterol levels. Therefore, it is recommended that you limit your intake of saturated fats to less than 10% of your total energy intake.
On the other hand, unsaturated fats are the "good" fats that you should include in your diet. These include monounsaturated fats and polyunsaturated fats, which are found in plant-based foods such as avocados, nuts, seeds, and plant oils like olive, canola, and soybean oils. Fatty fish like salmon, tuna, and sardines are also excellent sources of unsaturated fats and provide omega-3 fatty acids. Omega-3 fatty acids are important for brain function, skin and hair growth, bone health, and metabolism. By including more unsaturated fats in your diet, you can raise your HDL (good) cholesterol levels, which help to lower your risk of heart disease.
When choosing your fats, opt for liquid non-tropical plant oils like those mentioned above instead of solid fats like butter. Additionally, while it is important to include healthy fats in your diet, it is also crucial to maintain a calorie balance. Fats are more energy-dense than carbohydrates and proteins, with 9 calories per gram compared to 4 calories per gram, so consuming high levels of calories from any source can lead to weight gain. Therefore, balance the amount of fat you consume with the amount of energy you expend through physical activity.
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Reduce salt, sugar and saturated fat intake
A healthy diet is one that contains the right amount of calories for your activity levels, so that the energy you consume is balanced with the energy you use. Most adults in the UK are eating more calories than they need. Men should consume around 2,500 calories a day, while women should consume around 2,000 calories.
To reduce salt, sugar and saturated fat intake, it is important to be aware of the types of food that contain high levels of these substances. Salt, for example, is commonly found in processed foods such as ready meals, processed meats, cheese, and snacks. It is also added during cooking or at the table. The recommended daily intake of salt is less than 5g, but most people consume far more than this, with an average of 9-12g per day. To reduce salt intake, it is advised to cut down on processed foods and to limit the amount of salt added during cooking or at the table.
Sugar is also often added to foods and drinks by the manufacturer, or by the consumer. These are known as "free sugars". It is recommended to reduce your intake of free sugars and to keep reducing it for additional health benefits. The main sources of free sugars include sugary soft and fizzy drinks, sweets, cakes, biscuits, and fruit juices. Even unsweetened fruit juice and smoothies are high in free sugar, and your combined total of drinks from fruit juice, vegetable juice, and smoothies should not exceed 150ml per day.
Saturated fats are found in fatty meat, butter, coconut oil, cream, cheese, ghee, and lard. It is recommended that saturated fats be reduced to less than 10% of total energy intake, with a further recommendation to shift consumption towards unsaturated fats, found in fish, avocado, nuts, olive oil, and various other plant-based oils. Men should consume no more than 30g of saturated fat per day, while women should have no more than 20g.
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Drink more water
A healthy diet is one that includes a balanced variety of foods, ensuring the right amount of calories for your activity levels. The types of food you eat are important, with saturated fats, trans-fats, free sugars, and salt/sodium being consumed in moderation. The key is to focus on diet quality, with an emphasis on healthy sources of fat and carbohydrates. For example, choosing unsaturated fats found in fish, nuts, and olive oils over saturated fats found in fatty meats and cheeses.
Drinking more water is an important, yet often overlooked, part of a healthy diet and staying healthy in general. Water is crucial for many bodily functions, and to function properly, all the cells and organs of the body need water. Water makes up around 60% of the human body, and staying hydrated has many benefits for overall health.
Firstly, water helps to lubricate the joints, delivering oxygen throughout the body and preventing kidney damage. It also regulates body temperature by aiding sweating, assists in digestion, flushes out waste, and supports open airways. Water is also essential for weight loss. Drinking water can increase satiety and boost metabolic rate, with one study showing that dieters who drank 0.5 liters of water before meals lost 44% more weight over 12 weeks than those who didn't. Water also keeps your mouth clean, reducing tooth decay when consumed instead of sweetened beverages.
It is recommended that adult females aim for around 11.5 cups of water a day, while males should aim for 15.5 cups. This may need to be increased during illness, hot weather, or intense physical activity. The amount of water needed varies from person to person, depending on age, sex, and activity levels. It is important to prioritize drinking enough water, as even mild dehydration can negatively affect you both mentally and physically.
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Eat lean protein
Eating lean protein is an important part of a healthy diet. Protein is an essential building block of a healthy diet and is key to muscle growth and development.
Lean protein sources are those that provide a significant amount of protein relative to their fat and calorie content. For example, a 3-ounce serving of skinless turkey breast provides 26 grams of protein and only 1 gram of fat.
There are a variety of lean animal and plant sources of protein to choose from. Lean meats include chicken, turkey, beef, and pork. When choosing beef or pork, look for cuts with the word "loin" or "chop" in the name, as these tend to be leaner. Chicken and turkey breasts are also leaner when they are skinless. If you're looking for a low-calorie option, frozen unbreaded shrimp are a convenient choice, providing 110 calories and 20 grams of protein per 3-ounce serving. However, be mindful of the added sodium in processed shrimp.
Fish is another excellent source of lean protein. White-fleshed fish, such as cod, haddock, grouper, halibut, tilapia, and bass, are quite lean and provide less than 3 grams of fat, 20-25 grams of protein, and 85-130 calories per 3.5-ounce cooked serving. Oily fish like salmon, tuna, and mackerel are rich in omega-3 fatty acids, which are beneficial for heart health. Aim to include at least two portions of fish in your weekly diet, with at least one being an oily variety.
If you're looking for plant-based options, tofu, beans, peas, and lentils are excellent sources of lean protein. Tofu is low in calories and fat but provides a good amount of protein and other essential nutrients like calcium, selenium, zinc, and iron. Dairy products like low-fat milk, Greek yogurt, and certain types of cheese are also good sources of lean protein, as well as providing calcium and other essential nutrients.
In addition to the sources mentioned above, eggs are a versatile option for incorporating lean protein into your diet. While whole eggs contain cholesterol and fat, the cholesterol in eggs has minimal impact on heart health for those without existing heart disease or high cholesterol. If you're concerned about cholesterol and fat, you can opt for just the egg whites, which still provide half of the protein found in whole eggs.
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Frequently asked questions
There is no one-size-fits-all approach to dieting, and the best diet for you will depend on your individual needs, preferences, and health goals. However, some general principles for healthy eating include:
- Eating a balanced diet with a wide variety of foods from all the major food groups.
- Consuming the right amount of calories for your activity level to maintain a healthy body weight.
- Limiting intake of saturated fats, trans fats, and free sugars.
- Eating plenty of fruits and vegetables, whole grains, lean protein, and healthy fats.
Two examples of healthy diets are:
- The Mediterranean Diet: This diet focuses on overall eating patterns rather than strict formulas and emphasizes plant-based foods, healthy fats like extra virgin olive oil, fish, and moderate amounts of natural cheese and yogurt.
- The Healthy Eating Plate: This approach emphasizes diet quality over quantity, recommending a focus on healthy sources of carbohydrates and fats while avoiding sugary beverages.
The exact amounts will depend on your individual needs, but some general guidelines include:
- Starchy carbohydrates: Just over a third of your diet, choosing wholegrain or wholemeal varieties.
- Fruits and vegetables: At least 5 portions per day.
- Protein: Include a variety of beans, pulses, fish, eggs, meat, and dairy or dairy alternatives.
- Healthy fats: Choose unsaturated oils and spreads and consume in small amounts.
Some tips to support a healthy diet include:
- Eat a healthy breakfast that is high in fibre and low in fat, sugar, and salt.
- Drink plenty of fluids, with a focus on water and lower-sugar options. Limit sugary drinks and fruit juice.
- Choose lean cuts of meat and skinless poultry to reduce fat intake.
- Consult a dietitian or healthcare provider for personalized advice and support.
Adopting a healthy diet can provide numerous benefits, including:
- Maintaining good health and supporting overall well-being.
- Reducing the risk of chronic diseases, including heart disease and cancer.
- Providing essential nutrients for optimal body function.
- Supporting healthy weight management by balancing energy intake and expenditure.
