Milly Gaines
A nutritious diet is essential for maintaining good health and can lower the risk of heart disease, stroke, and certain types of cancer. Eating a variety of healthy foods is key, including plenty of fruits and vegetables, which are packed with nutrients like antioxidants, vitamins, minerals, and fiber. It's also important to consume healthy fats, such as unsaturated fats found in fish, avocados, nuts, and certain oils, while limiting saturated fats and trans fats. Starchy, high-fiber foods like whole grains, as well as dairy or dairy alternatives, beans, pulses, and protein-rich foods, should also be included. Additionally, staying hydrated with water and unsweetened milk is recommended, while sugary drinks and excessive salt intake should be avoided. Overall, a nutritious diet involves consuming a balanced variety of foods in the right proportions to meet the body's nutritional needs and promote overall health.
| Characteristics | Values |
|---|---|
| Carbohydrates | The type of carbohydrate is more important than the amount. Choose wholegrain or wholemeal varieties of starchy foods, such as brown rice, wholewheat pasta, and brown, wholemeal or higher-fibre white bread. |
| Fruits and Vegetables | Eat at least 5 portions of a variety of fruits and vegetables every day. Fill half your plate with fruits and vegetables at every meal and snack. |
| Dairy | Include some dairy or dairy alternatives (such as soy drinks) in your diet. Choose lower-fat and lower-sugar dairy products where possible. |
| Proteins | Eat some beans, pulses, fish, eggs, meat, and other protein sources. |
| Fats | Consume less than 30% of total energy intake from fats. Choose unsaturated fats (found in fish, avocado, nuts, and sunflower, soybean, canola, and olive oils) over saturated fats (found in fatty meat, butter, palm and coconut oil, cream, cheese, ghee, and lard). Limit trans fats to less than 1% of total energy intake, avoiding industrially-produced trans fats completely. |
| Sugar | Avoid sugary drinks and limit your intake of foods high in added sugars. |
| Salt | Consume less than 5g of salt per day, preferably iodized salt. |
| Calories | The average person needs about 2000 calories per day to maintain their weight, but this varies based on age, sex, and physical activity level. Avoid "empty calories" from foods that provide little nutrition. |
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What You'll Learn
Carbohydrates: choose whole grains, fruits, and vegetables
Carbohydrates are an essential nutrient, providing the body with glucose for energy. However, not all carbs are equal in terms of nutritional value. The healthiest sources of carbohydrates are unprocessed or minimally processed whole grains, vegetables, fruits, and beans. These deliver vitamins, minerals, fibre, and important phytonutrients.
Whole grains are good sources of fibre, as well as potassium, magnesium, and selenium. They also contain more fibre, vitamins, and minerals than their refined counterparts. Choose less processed whole grains such as quinoa, buckwheat, and whole-wheat pasta, and whole-grain products like brown rice, oatmeal, and whole-wheat bread.
Fruits and vegetables are packed with nutrients like antioxidants, vitamins, minerals, and fibre, and help maintain a healthy weight by keeping you full for longer. They are also a good source of folate, iron, and potassium. Aim for a variety of brightly coloured fruits and vegetables, especially orange and dark green vegetables.
When it comes to carbohydrates, it is best to choose complex carbs over simple carbs. Complex carbs, such as fibre and starch, are higher in fibre and digest more slowly, making them more filling and beneficial for weight control. They are also ideal for managing blood sugar spikes, especially for those with type 2 diabetes. Simple carbs, on the other hand, are mostly sugars that can lead to weight gain, interfere with weight loss, and promote diabetes and heart disease.
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Fats: consume unsaturated fats, limit saturated and trans-fats
Fats: Consume Unsaturated Fats, Limit Saturated and Trans Fats
Fats are an essential part of a nutritious diet, but some types are healthier than others. Consuming healthy fats from vegetable sources more often than less healthy types from animal products can help lower your risk of heart attack, stroke, and other major health problems.
The body needs fat to keep skin and hair healthy and to absorb vitamins A, D, E, and K, which are called fat-soluble vitamins. Fat also provides the body with essential fatty acids called linoleic and linolenic acids. However, too much fat in the diet, especially saturated fats, can raise cholesterol levels, increasing the risk of heart disease and stroke.
Current UK government guidelines advise cutting down on all fats and replacing saturated fats with unsaturated fats. Saturated fats are found in many foods, both sweet and savoury, and most of them come from animal sources, including meat and dairy products, as well as some plant foods like palm oil and coconut oil. Eating unsaturated fats instead of saturated fats can help lower LDL cholesterol. Vegetable oils that are liquid at room temperature, such as olive oil and canola oil (monounsaturated fats), and safflower oil and sunflower oil (polyunsaturated fats), are good sources of unsaturated fats.
Trans fats, or hydrogenated fats, are formed when vegetable oils go through a process called hydrogenation, which makes the fat harden and become solid at room temperature. These unhealthy fats are often used to keep some foods fresh for longer and should be limited in the diet.
In summary, consuming a small amount of fat, especially unsaturated fats, is recommended as part of a nutritious diet, while limiting saturated and trans fats is essential to maintain good health.
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Sugar: limit sugary drinks and foods, choose fruit instead
Sugar is one of the main causes of tooth decay, and excessive sugar consumption can also lead to weight gain. The type of sugar that most people in the UK consume in excess is "free sugar", which includes sugars added to food or drinks, such as biscuits, chocolate, flavoured yoghurts, breakfast cereals, and fizzy drinks. These sugars may be added by the consumer or by a food manufacturer. Even natural sources of sugar, such as honey, syrups, and unsweetened fruit juices, count as free sugars. While the sugar in milk, fruit, and vegetables is not considered free sugar, it is still included in the "total sugar" figure on food labels.
To prevent tooth decay and maintain a healthy weight, it is important to reduce the consumption of food and drinks containing free sugars. This includes sugary fizzy drinks, sugary squash, sports beverages, and even unsweetened fruit juices and smoothies. These drinks are a major source of calories and sugar, with little to no nutritional value. Research indicates that people who consume sugary beverages do not compensate for the high caloric content by reducing their food intake. In fact, they tend to take in more calories throughout the day, which can lead to weight gain.
Instead of sugary drinks, opt for water, lower-fat milk, or sugar-free, diet, or no-added-sugar drinks. If you prefer fizzy drinks, try diluting no-added-sugar squash with sparkling water. When it comes to food, choose fruits instead of sugary options like sweets, cakes, and biscuits. Fruits contain natural sugars that are less likely to cause tooth decay. While fruit juices and smoothies contain natural sugars, they should still be limited to a maximum of 150ml per day, as blending and juicing release the sugars, making them more damaging to teeth.
In addition to limiting sugary drinks and choosing fruit, it is important to read food labels and be mindful of added sugars. The government recommends reducing the intake of free sugars, which are listed on food labels. Gradually reducing sugar intake can help train your taste buds to enjoy less sugary foods and drinks. This can be done by reducing the amount of sugar you add to hot drinks or breakfast cereal, or by switching to sweeteners or lower-sugar alternatives.
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Salt: limit salt intake to less than 5g per day
A nutritious diet is comprised of a variety of healthy foods, with a focus on plant-based options and limiting highly-processed products. It is recommended that meals are based on higher-fibre, starchy foods, such as potatoes, bread, rice, or pasta, with an emphasis on choosing wholegrain or wholemeal varieties. Fruit and vegetables are essential, providing vitamins, minerals, and fibre, and should account for just over a third of daily food intake, with at least five portions consumed daily. Dairy or dairy alternatives are also important, as are beans, pulses, fish, eggs, meat, and other protein sources. Unhealthy fats, especially saturated fats, should be replaced with unsaturated oils and spreads, and sugar and salt should be limited.
Salt, or sodium, is often added to food to enhance flavour or as a preservative. While salt is essential for the body to function, with the body requiring less than 500 mg per day, most people consume more than they need. Excess salt intake is linked to raised blood pressure, which increases the risk of heart disease and stroke. As such, it is recommended that salt intake is limited to less than 5g per day.
The majority of the salt consumed is not added at the table but is present in packaged, prepared, and restaurant foods. It is important to check the nutritional labels on food packaging and look for ingredients such as sodium, salt, and soda. Keeping a daily tally of sodium intake can guide people to make better choices and reduce their salt intake.
Reducing salt intake can be challenging, as salt is often added to many processed foods, even those that do not taste salty. Some tips to reduce salt intake include choosing fresh, whole foods over processed options, reading labels and choosing low-sodium options, and flavouring food with herbs and spices instead of salt. It is also beneficial to be mindful of salt intake when dining out, as restaurant meals can be high in sodium.
By limiting salt intake to less than 5g per day, individuals can reduce their risk of heart disease and stroke and improve their overall health. This may involve making gradual changes to taste preferences and being mindful of hidden sources of salt in the diet.
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Protein: include beans, pulses, fish, eggs, meat, and dairy
A nutritious diet is one that includes a variety of foods that provide the body with the nutrients it needs to function properly and maintain good health. One of the key components of a nutritious diet is protein.
Protein is essential for the body to repair cells and make new ones, and it is particularly important for growth and development in children, teens, and pregnant women. It is made up of building blocks called amino acids, nine of which are essential and must be supplied by food as the body cannot produce them on its own.
Beans, pulses, fish, eggs, meat, and dairy are all excellent sources of protein and including them in your diet can provide various health benefits. For example, beans and pulses are plant-based sources of protein that are also high in fibre and naturally lower in fat than animal-based sources of protein. They can help to reduce the risk of cardiovascular disease, control blood sugar, improve gut health, and prevent conditions such as diabetes and cancer. They are also a good source of iron, vitamins, and antioxidants.
Fish, eggs, and meat are rich sources of complete or high-quality protein, as well as vitamins, minerals, and omega-3 fatty acids. Dairy products such as milk and cheese are also included in the food pyramid as essential foods and are a good source of protein, calcium, and other nutrients.
Including a variety of these protein sources in your diet can help ensure that you are getting the essential amino acids your body needs to function optimally.
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Frequently asked questions
A nutritious diet can help lower your risk of heart disease, stroke, and some cancers. It can also help you maintain a healthy weight and lower cholesterol.
A nutritious diet involves eating a wide variety of foods in the right proportions. This includes fruit and vegetables, starchy foods such as potatoes, bread, rice, or pasta, some dairy, beans, pulses, fish, eggs, meat, and other protein sources, and healthy oils.
Yes, it is recommended to limit your intake of sugary drinks and highly-processed foods. It is also important to watch your intake of saturated fats and salt.
