Leena Watts
Eating a balanced diet is an essential part of maintaining good health. A balanced diet provides the body with the nutrients it needs to function effectively and can help prevent disease, infection, fatigue, and poor performance. The exact composition of a balanced diet varies depending on individual characteristics such as age, gender, and physical activity levels. However, some general recommendations include eating at least five portions of fruits and vegetables daily, basing meals on high-fibre starchy foods, including protein and dairy or dairy alternatives, and choosing unsaturated fats over saturated fats. It is also important to limit the intake of added sugars and salt.
| 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. Males tend to need more calories than females, and people who exercise need more calories than people who don't. |
| Fat | Fat is essential for energy and cell health, but too much fat can lead to weight gain. Total fat intake should be less than 30% of total energy intake, with less than 10% from saturated fats and less than 1% from trans fats. |
| Sugar | Limiting intake of free sugars to less than 10% of total energy intake is recommended, with a further reduction to less than 5% suggested for additional health benefits. |
| Salt | WHO Member States have agreed to reduce the global population's intake of salt by 30% by 2025. |
| Fruits and Vegetables | It is recommended to eat at least 5 portions or 400g of a variety of fruits and vegetables every day. Fruits and vegetables should make up about half of your plate. |
| Starchy Foods | Meals should be based on higher-fibre, starchy foods like potatoes, bread, rice, or pasta. Whole grains should make up at least half of the grains consumed daily and should comprise about a quarter of your plate. |
| Protein | Include nutrient-dense protein as part of your regular diet. Protein should make up about a quarter of your plate or about 5.5 ounces each day. |
| Dairy | Include some dairy or dairy alternatives in your diet. Aim for 3 cups per day of low-fat or fat-free dairy products. |
| Oils | Choose unsaturated oils and consume them in small amounts. |
| Exercise | Combining a balanced diet with regular exercise can help reduce the risk of obesity and weight gain. |
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What You'll Learn
Calorie intake
According to the Center for Science in the Public Interest, four out of the top ten leading causes of death in the United States are directly linked to diet. Therefore, it is crucial to ensure that our calorie intake aligns with our energy expenditure to maintain a healthy weight. Consuming more calories than we expend can lead to unhealthy weight gain, increasing the risk of developing various health conditions.
To achieve a balanced diet, it is recommended to include a variety of foods from different food groups. The United States Department of Agriculture (USDA) suggests filling half of your plate with fruits and vegetables, a quarter with whole grains and starches, and the remaining quarter with lean protein. Dairy or dairy alternatives are also important to include for their calcium content, and healthy fats like unsaturated oils should be consumed in moderation.
It is worth noting that not all calories are equal in terms of nutritional value. Some foods provide mainly calories with little nutrition, often referred to as "empty calories." These are typically found in processed foods and can contribute to weight gain without providing essential nutrients. Therefore, it is important to prioritise nutrient-dense whole foods that offer a higher nutritional value for the number of calories they contain.
While calorie intake is a significant factor in a balanced diet, individual needs may vary. Factors such as age, gender, lifestyle, cultural context, locally available foods, and dietary customs all play a role in determining the exact composition of a healthy diet for each person. It is always advisable to consult with a healthcare professional or a registered dietitian to receive personalised guidance on calorie intake and nutritional requirements.
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Nutrients and food groups
A balanced diet is essential for maintaining good health and ensuring your body gets the nutrients it needs to function effectively. It can also help prevent diseases and infections. The exact composition of a balanced diet will vary depending on individual characteristics such as age, gender, and physical activity level. However, there are some general guidelines for the recommended daily intake of different nutrients and food groups.
Firstly, it is important to ensure you are eating a variety of fruits and vegetables. Most guidelines recommend that fruits and vegetables make up half of your plate or daily intake. This is equivalent to at least 400 grams or five portions per day. When choosing fruits, opt for whole fruits over fruit juices, as juices contain fewer nutrients and often have added sugars. Similarly, when choosing vegetables, remember that cooking can reduce their nutritional value, so try to include some raw vegetables in your diet as well.
Another important food group is grains. While the traditional food pyramid placed a heavy emphasis on grains, updated guidelines suggest that grains should make up only a quarter of your plate. At least half of the grains you consume should be whole grains, such as whole wheat, barley, quinoa, oats, and brown rice. These have a milder effect on blood sugar and insulin levels compared to refined grains.
Your diet should also include a source of protein, which is essential for growth and development. The recommended daily intake of protein is about 5.5 ounces or a quarter of your plate. Lean red meats, seafood, poultry, eggs, nuts, beans, lentils, and seeds are all good sources of protein. Dairy products are also a good source of protein and provide essential nutrients like calcium for strong teeth and bones. Aim for 3 cups of low-fat or fat-free dairy per day. If you are lactose intolerant, you can choose lactose-free products or get your calcium from other sources, such as soy-based alternatives.
Finally, it is important to remember that some fat is essential for a healthy diet, but the type of fat is important. Choose healthy unsaturated fats, such as extra virgin olive oil, sunflower oil, and avocado, and limit your intake to about 27 grams per day. Saturated fats and trans fats should be limited to less than 10% and 1% of total energy intake, respectively, as they can increase your risk of heart disease and weight gain. Similarly, limit your intake of added sugars and salt, as excessive consumption can lead to tooth decay, obesity, and increased blood pressure.
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Fat and sugar
Fat
Fat is an important part of a healthy, balanced diet. It is a source of essential fatty acids and helps the body absorb fat-soluble vitamins, such as vitamin A, vitamin D and vitamin E. However, it is recommended that people reduce their overall fat intake and replace saturated fats with unsaturated fats, including omega-3 fats. This is because too much fat, especially saturated fat, can raise cholesterol levels, increasing the risk of heart disease.
To reduce your fat intake, you can:
- Choose leaner cuts of meat, such as chicken breast or turkey breast, and trim the fat and skin before cooking.
- Opt for lower-fat or reduced-fat dairy products, such as skimmed milk.
- Cook with healthier oils, such as olive or sunflower oil, and measure the amount you use with a teaspoon or spray.
- Grill, bake, poach or steam food instead of frying or roasting.
- Choose lower-fat toppings for dishes like pizza, such as vegetables, chicken or seafood, instead of extra cheese.
Sugar
The recommended daily intake of sugar is 90g, including 30g of "free sugars". However, this may vary depending on individual factors such as total caloric intake, activity level and health conditions. Natural sugars, such as those found in fruits, vegetables and milk, are generally considered part of a balanced diet. However, it is recommended to cut down on food and drinks containing added or "free" sugars, as consuming too much can contribute to weight gain and increase the risk of health problems such as heart disease, cancer and type 2 diabetes.
To reduce your sugar intake, you can:
- Swap sugary drinks for water, lower-fat milk or sugar-free alternatives.
- Limit your intake of unsweetened fruit juices and smoothies to no more than 150ml per day.
- Check nutrition labels and ingredients lists to identify products with high sugar content, and choose lower-sugar alternatives.
- Be aware of "healthy", high-sugar foods, such as honey, agave and coconut sugar.
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Weight management
A balanced diet provides all the nutrients a person needs while staying within the recommended daily calorie intake. The average person needs about 2,000 calories per day to maintain their weight, but this varies depending on age, sex, and physical activity level. Males and people who exercise generally require more calories. A balanced diet includes fruits, vegetables, protein, grains, and dairy.
To manage weight effectively, it is crucial to prevent unwanted weight gain from excess body fat. This can be achieved through dietary restriction, which is a critical component of weight loss. Reducing energy intake by 500 to 1,000 calories from the usual intake is a common approach recommended by the U.S. Food and Drug Administration (FDA). Additionally, self-monitoring of dietary intake and physical activity can foster a sense of accountability, leading to reduced food intake and weight loss.
Excess calories from foods and drinks high in free sugars contribute to unhealthy weight gain and obesity. Limiting the consumption of sugary snacks, candies, and sugar-sweetened beverages is recommended. Instead, opt for fresh fruit and raw vegetables as healthier alternatives. It is also important to reduce the intake of saturated fats and trans fats, replacing them with unsaturated fats like extra virgin olive oil, sunflower oil, and safflower oil.
In addition to dietary adjustments, incorporating moderate exercise, including cardio and resistance training, can accelerate weight loss. The NHS offers a free 12-week weight loss and exercise plan to help develop healthier habits and maintain weight loss. For those seeking professional guidance, dietitians often recommend a nutritionally balanced, hypocaloric diet for weight management.
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Health benefits
Eating a balanced diet is an essential part of maintaining good health and can make you feel your best. A balanced diet supplies the body with the nutrients it needs to function effectively and efficiently. Without balanced nutrition, the body is more prone to disease, infection, fatigue, and low performance.
A balanced diet can help prevent malnutrition and a range of non-communicable diseases (NCDs) and conditions. For instance, eating at least 400g or five portions of fruit and vegetables per day reduces the risk of NCDs and helps ensure an adequate daily intake of dietary fibre. A balanced diet also lowers the chances of developing unhealthy eating habits that may persist into adulthood and increase the risk of obesity and various diseases such as type 2 diabetes and high blood pressure.
Consuming a balanced diet can also help manage weight. The average person needs about 2,000 calories every day to maintain their weight, but this varies depending on age, sex, and physical activity level. Males tend to need more calories than females, and people who exercise require more calories than those who don't. By eating a balanced diet, people can get the nutrients and calories they need and avoid eating junk food or food with little nutritional value.
Breastfeeding infants for the first six months of their lives is also considered part of a healthy diet and has been shown to foster healthy growth and improve cognitive development. It may also have longer-term health benefits such as reducing the risk of becoming overweight or obese and developing NCDs later in life.
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Frequently asked questions
A balanced diet is one that provides all the nutrients a person needs to function effectively and stay healthy. It includes foods from the five essential food groups: fruits, vegetables, legumes, whole grains, and protein.
According to the USDA, half of your plate should consist of fruits and vegetables, a quarter should be whole grains and starches, and the remaining quarter should be protein. It is recommended to eat at least 5 servings or 400g of fruits and vegetables every day.
Sources of protein include beans, pulses, fish, eggs, meat, and dairy or dairy alternatives such as soy drinks.
Fat is essential for energy and cell health, but it should be consumed in moderation. Total fat intake should be less than 30% of total energy intake, with saturated fats making up less than 10% and trans fats less than 1%. Choose unsaturated fats such as unsaturated oils and spreads as they are healthier.
A balanced diet provides the body with the necessary nutrients to maintain good health and can help prevent malnutrition, non-communicable diseases, and conditions such as heart disease, stroke, and type 2 diabetes. It also helps maintain a healthy body weight and reduces the risk of infections and fatigue.
