Milly Gaines
A balanced diet is essential for maintaining good health and can help you feel your best. It provides the body with the necessary nutrients to function correctly and effectively. A balanced diet is not about picking 'superfoods' or focusing on specific food groups, but rather eating a range of nutritious, whole foods. It is about getting a good mix of foods, colours and macronutrients, covering all the food groups in healthy proportions. The five essential food groups include fruits, vegetables, protein, grains, and dairy. A balanced diet also includes consuming healthy fats and limiting processed foods.
| Characteristics | Values |
|---|---|
| Proportions of food groups | 50% fruits and vegetables, 25% protein, 25% grains |
| Variety of foods | Include a variety of colourful vegetables and fruits, whole grains, and lean protein |
| Macronutrients | Include vitamins, minerals, fibre, and healthy fats (unsaturated fats) |
| Calories | Calorie intake depends on age, sex, and physical activity level; the average person needs about 2,000 calories per day to maintain their weight |
| Fluids | Drink 6-8 glasses of water or other non-alcoholic drinks per day, in addition to fluids from food |
| Weight management | A balanced diet can help manage weight and reduce the risk of disease |
| Individualisation | What constitutes a balanced diet varies individually; those with dietary restrictions should consult a doctor or dietitian |
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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 balanced diet. They are excellent sources of fibre, vitamins, minerals, and phytochemicals. Aim to make fruits and vegetables slightly more than a third of your diet. For example, according to the Healthy Eating Plate, half of your plate should consist of fruits and vegetables, a quarter of whole grains, and the remaining quarter of healthy protein.
Fruits and vegetables are typically high in fibre, which is essential for proper bowel function. They are also low in fat, sodium, and calories, and they contain no cholesterol. They are a great way to satisfy a sweet tooth without consuming processed sugars, which can cause tooth decay. Local fruits that are in season are fresher and provide more nutrients than imported fruits.
Fruits and vegetables also contain essential nutrients that many people do not get enough of, such as potassium, vitamin C, and folate. Potassium helps to maintain healthy blood pressure, vitamin C aids in cellular growth, tissue repair, and boosts the immune system, and folate is important for several bodily functions, including healthy blood cell formation.
The variety of colours in fruits and vegetables also indicates the presence of different nutrients. For example, red colours in fruits and vegetables are often due to lycopene and anthocyanins, which are powerful antioxidants that help prevent cardiovascular disease and reduce the risk of some cancers. Yellow and orange fruits and vegetables are often rich in carotenoids like beta-carotene, which the body uses to form vitamin A, essential for maintaining skin, vision, and immune function. Green fruits and vegetables are generally good sources of lutein, vitamin K, and folate.
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Choose whole grains
A balanced diet is essential to 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.
Starchy foods should make up just over a third of your diet. When it comes to these starchy foods, it is recommended to choose whole grains or wholemeal varieties. Whole grains are grains that have all three parts intact and are typically high in iron, magnesium, manganese, phosphorus, selenium, B vitamins, and dietary fiber. They include whole wheat, barley, wheat berries, quinoa, oats, brown rice, and foods made with them, such as whole wheat pasta.
- Nutrient Content: Whole grains are rich in various nutrients, including vitamins, minerals, and fiber. For example, whole wheat is a good source of antioxidants, vitamins, minerals, and fiber. Oats, in particular, are high in beta-glucans, a type of soluble fiber that aids digestion and nutrient absorption and has been linked to lower blood pressure.
- Health Benefits: Choosing whole grains over refined grains has been linked to several health benefits, including a reduced risk of heart disease, type 2 diabetes, and certain cancers. A study found that women who consumed 2 to 3 servings of whole grains daily had a 30% lower risk of developing type 2 diabetes compared to those who rarely ate whole grains. Whole grains have a milder effect on blood sugar and insulin than refined grains.
- Reduced Risk of Chronic Diseases: The fiber, nutrients, and phytochemicals in whole grains may improve insulin sensitivity and glucose metabolism, preventing blood sugar spikes. Additionally, the carbohydrate-to-fiber ratio in whole grains of less than 10:1 indicates a lower risk of chronic diseases. Whole grains are also associated with a reduced risk of colorectal cancer.
- Versatility: Whole grains can be easily incorporated into your diet through whole-grain bread products, such as rye bread, whole-wheat rolls, whole-grain bagels, and tortillas. Ezekiel bread, made from sprouted grains and legumes, is an especially nutritious option. You can also choose whole grain or wholemeal varieties of starchy foods like brown rice, whole wheat pasta, and higher-fibre white bread.
In summary, choosing whole grains is an important component of a balanced diet. They provide essential nutrients, offer health benefits, and may reduce the risk of chronic diseases. Additionally, whole grains are versatile and can be included in various forms in your daily meals.
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Consume lean protein
Consuming lean protein is an essential part of a balanced diet. Protein is a vital macronutrient that acts as a building block for bones, muscles, cartilage, skin, and blood. It also helps build and repair cells and tissues, regulates bodily processes, and plays a crucial role in the immune response.
When it comes to lean protein sources, both animal and plant-based options are available. Animal sources of lean protein include white-fleshed fish, such as salmon, tuna, and mackerel, which are rich in omega-3 fatty acids beneficial for heart health. Skinless poultry, like chicken and turkey breasts, and specific cuts of red meat, such as pork loin and beef loin, are also considered lean. These meats have lower fat content and should be chosen over more fatty options to avoid unhealthy saturated fats.
For those who prefer plant-based sources of protein, beans, tofu, legumes, and pulses are excellent choices. These options are not only high in protein but also provide other essential nutrients. Additionally, low-fat dairy products like cottage cheese, yogurt, and milk are good sources of lean protein. They also provide calcium, which is important for bone health.
It is important to note that the amount of protein needed varies depending on age, sex, height, weight, and physical activity level. However, including a variety of lean protein sources in your diet ensures you get the necessary amino acids and other nutrients to maintain overall health and well-being.
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Limit processed foods
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 getting the right amount of nutrients to achieve and maintain a healthy body weight.
Processed foods are any food that has been cooked, canned, frozen, or packaged. While some processed foods can be enjoyed as part of a healthy diet, such as canned vegetables, frozen fruits, and pasteurized dairy products, it is important to limit the consumption of highly processed foods. These highly processed foods are often loaded with salt, sugar, additives, and preservatives, which can be harmful to health. Here are some reasons why it is important to limit processed foods:
High in Sodium and Added Sugars
Highly processed foods are significant sources of sodium in the diet. Manufacturers use sodium as a preservative and to enhance flavor, texture, and color. Consuming too much sodium can increase your risk of high blood pressure and heart disease. Similarly, processed foods often contain high levels of added sugars, which can lead to tooth decay and obesity.
Unhealthy Fats
Processed foods are often high in unhealthy fats, particularly saturated fats. Consuming too much saturated fat can increase the cholesterol in your blood, which in turn increases the risk of heart disease. It is recommended to get most of your fat intake from unsaturated oils and spreads, which can help lower cholesterol levels.
Empty Calories
Premade and highly processed foods often contain empty calories, providing energy but lacking other essential nutrients. This can lead to an increased risk of disease, infection, fatigue, and poor performance. It is important to get your calories from foods that are rich in nutrients, such as fruits, vegetables, and whole grains.
Healthier Alternatives
Instead of relying on processed foods, it is recommended to cook more meals at home, giving you control over the ingredients used. Preparing meals in large batches once or twice a week ensures nutritious options are readily available, reducing the temptation to opt for processed convenience foods. Additionally, keeping your kitchen stocked with portable, nutritious snacks, such as fresh fruit, nuts, and veggies with hummus, makes it easier to make healthy choices on the go.
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Drink water
Drinking water is a vital part of a balanced diet. Water has no calories, so choosing it over sugary drinks can help reduce your calorie intake and lower your risk of obesity and tooth decay. Water is also a healthy and cheap choice to keep you hydrated. Dehydration may cause unclear thinking, mood changes, overheating, constipation, and kidney stones.
The Eatwell Guide recommends that people aim to drink 6 to 8 cups or glasses of fluid a day. Water, lower-fat milk, and sugar-free drinks, including tea and coffee, all count. However, it is important to limit your caffeine intake to 200-400 mg per day. If you are pregnant, you should not have more than 200 mg of caffeine per day.
Drinking water is not the only way to stay hydrated. We also get some fluids from the foods we eat, especially those with high water content, such as many fruits and vegetables. To increase your water intake, try adding a slice of lemon or lime to your water, carrying a reusable water bottle with you, or freezing water in freezer-safe bottles for ice-cold water all day.
For children, the best drinks are water and milk. Children can have pasteurised whole or semi-skimmed cows' milk, or goats' or sheep's milk, as their main drink from the age of one. Children should completely avoid sugary fizzy drinks, squash, and juice drinks.
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Frequently asked questions
A balanced diet is one that fulfils all of a person's nutritional needs. It includes foods from five groups: fruits, vegetables, protein, grains, and dairy.
Fruit and vegetables should make up just over a third to half of the food you eat each day. It's recommended that you eat at least 5 portions of a variety of fruit and vegetables every day.
Examples of protein foods include meat, eggs, fish, beans, nuts, and legumes. People who follow a vegan diet will focus entirely on plant-based sources of protein, such as tofu and beans.
Choose wholegrain or wholemeal varieties of grains, such as brown rice, wholewheat pasta, and brown, wholemeal, or higher fibre white bread. They contain more fibre and usually more vitamins and minerals than refined grains.
A balanced diet is about eating a range of nutritious, whole foods and getting a good mix of foods, colours, and macronutrients. It's not about balancing out unhealthy foods with nutritious ones, but rather following an eating plan that covers all the food groups in healthy proportions.
