Jeffrey Salazar
A healthy, balanced diet is an important part of maintaining good health and can help you feel your best. A balanced diet consists of eating a wide variety of foods in the right proportions, including fruits, vegetables, whole grains, legumes, nuts, seeds, protein, and dairy. It's important to get the right amount of nutrients and calories to maintain a healthy body weight and avoid unhealthy weight gain. Different people have different dietary needs, so it's essential to tailor your diet to your individual needs and make small changes to improve your eating habits.
| Characteristics | Values |
|---|---|
| Calories | The average person needs about 2,000 calories every day to maintain their weight, but the amount varies depending on age, sex, and physical activity level. |
| Carbohydrates | Should make up at least 45% of total daily calories, and no more than 75%. |
| Fruits and vegetables | Should make up just over a third of the food you eat each day, with at least 5 portions of a variety of fruits and vegetables. |
| Starchy foods | Should make up just over a third of everything you eat. Choose wholegrain or wholemeal varieties such as brown rice, wholewheat pasta, and wholemeal bread. |
| Dairy | Milk and dairy foods like cheese and yoghurt are good sources of protein and calcium. Go for lower-fat and lower-sugar options. |
| Protein | Older adults should consume 1 to 1.2 grams of protein per kilogram of body weight daily. |
| Fats | Essential for energy and cell health, but too much can lead to weight gain. Choose unsaturated fats over saturated fats to lower cholesterol and reduce the risk of heart disease. |
| Sugar | Regularly consuming sugary foods and drinks increases the risk of obesity and tooth decay. |
| Salt | Eating too much salt raises blood pressure and increases the risk of heart disease and stroke. |
| Whole foods | The World Health Organization (WHO) recommends eating whole foods, especially fruits and vegetables, and avoiding ultra-processed foods. |
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What You'll Learn
- Carbohydrates, essential for energy, should make up 45-75% of daily calories
- Fats, important for cell health, should be mostly unsaturated
- Fruit and vegetables, full of vitamins, fibre and minerals
- Dairy, a source of protein and calcium, but can be substituted
- Whole foods, like grains, legumes, nuts, are best
Carbohydrates, essential for energy, should make up 45-75% of daily calories
Carbohydrates are an essential part of a healthy diet, providing the body's primary energy source. According to the World Health Organization (WHO) and the Food and Agriculture Organization (FAO), carbohydrates should make up between 45% and 75% of total daily calories. This equates to approximately 225 to 325 grams of carbohydrates if you consume 2,000 calories per day. The specific amount of carbohydrates required varies depending on age, sex, activity level, and overall health.
There are two main types of carbohydrates: complex and simple. Complex carbohydrates, such as starch and fibre, are less processed, more slowly digested, and high in dietary fibre. They can be found in whole grains, legumes, vegetables, low-fat dairy, nuts, and seeds. Simple carbohydrates, on the other hand, are more quickly digested and often added to processed and prepared foods in the form of refined sugars and sweeteners. While simple carbohydrates provide the body with energy, complex carbohydrates are generally considered more beneficial due to their higher fibre content and slower release of energy.
It is recommended to prioritise complex carbohydrates over simple ones. Natural sugars found in fresh fruits and some vegetables are a good source of carbohydrates, providing energy without the negative effects of refined and added sugars. Refined and added sugars are described as "empty" calories, high in calories but low in nutrients. They can lead to weight gain and are best avoided or limited as much as possible.
It is worth noting that individual carbohydrate goals can vary. For people with diabetes, for example, reducing carbohydrate intake can be an effective way to help control blood glucose levels. The American Diabetes Association (ADA) emphasises that there is not a one-size-fits-all approach to carbohydrate intake for people with diabetes, as individuals respond differently to carbohydrates. Therefore, it is always advisable to consult a healthcare professional or registered dietitian for personalised advice regarding your diet.
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Fats, important for cell health, should be mostly unsaturated
A healthy diet is comprised of a variety of foods in the right proportions, including fruits, vegetables, starchy foods, dairy, beans, pulses, fish, eggs, meat, and other protein sources. Dietary fats are an essential part of a healthy diet, providing energy and supporting cell health.
Fats are a source of energy, with 9 kcal per 1 gram consumed, more than double the energy content of protein or carbohydrates. Fats are also involved in vital physiological processes, acting as structural building blocks of the body and carrying fat-soluble vitamins A, D, E, and K, supporting their absorption in the intestine. They are also involved in the process of endocytosis, where a cell wraps itself around a particle to allow its uptake. The brain is very rich in fat (60%) and has a unique fatty acid composition, with docosahexaenoic acid (DHA) as the major brain fatty acid.
However, it is important to consume the right kinds of fats. Saturated fats, primarily found in animal products like beef, pork, butter, cheese, and high-fat dairy, can increase cholesterol levels and raise the risk of cardiovascular disease and stroke. Trans fats, generated by an industrial process to solidify vegetable oils, are also considered unhealthy.
On the other hand, unsaturated fats, including monounsaturated and polyunsaturated fats, are considered healthier. Monounsaturated fats are found in olive oil, peanut oil, canola oil, avocados, nuts, and high-oleic safflower and sunflower oils. Polyunsaturated fats include omega-3 and omega-6 fatty acids, found in plant-based oils like soybean, corn, and safflower oils, as well as walnuts, flaxseeds, sunflower seeds, and fatty fish like salmon, mackerel, and sardines. Consuming unsaturated fats can help raise HDL (good) cholesterol levels, which pick up excess LDL (bad) cholesterol and move it to the liver for breakdown and disposal.
Therefore, while fats are important for cell health and energy, it is recommended to consume mostly unsaturated fats and limit saturated fats to less than 10% of daily calories.
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Fruit and vegetables, full of vitamins, fibre and minerals
A healthy, balanced diet is an important part of maintaining good health and can help you feel your best. Fruit and vegetables are an essential part of this. They are full of vitamins, fibre, and minerals, and should make up just over a third of the food you eat each day. It is recommended that you eat at least five portions of fruit and vegetables every day.
Fruits and vegetables contain many vitamins and minerals that are good for your health. Many of these are antioxidants, which may reduce the risk of many diseases. For example, folic acid may reduce blood levels of homocysteine, a substance that may be a risk factor for coronary heart disease. Research has shown that consuming these nutrients as food, within fruits and vegetables, is more beneficial for health than consuming them as supplements.
Vitamins are organic substances produced by plants or animals. They are often called "essential" because they are not synthesized in the body (except for vitamin D) and therefore must be obtained from food. Minerals are inorganic elements that originate from rocks, soil, or water. However, you can absorb them indirectly from the environment or an animal that has eaten a particular plant. Vitamins are divided into two categories: water-soluble and fat-soluble. The water-soluble vitamins are the eight B vitamins (B1, B2, B3, B5, B6, B7, B9, and B12) and vitamin C.
Fruits and vegetables are good sources of dietary fibre, which can help you feel fuller for longer and prevent overconsumption of food. Fibre is a part of plants that isn't fully digested. Instead, it moves through our bodies, picking up stray fats and sugars, feeding the healthy bacteria in our gut, and removing toxins with regular bowel movements. A diet high in fibre can help reduce the risk of heart disease and type 2 diabetes.
Some good sources of fibre include pears, strawberries, avocados, oats, kidney beans, and cruciferous vegetables. Bananas provide many nutrients, including vitamin C, vitamin B6, and potassium. A green or unripe banana also contains a significant amount of resistant starch, which functions like fibre. Half a small fresh banana contains around 1.1g of fibre. The avocado is high in healthy fats and is a good source of fibre, vitamin C, potassium, magnesium, vitamin E, and various B vitamins. One medium whole avocado contains around 10g of fibre.
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Dairy, a source of protein and calcium, but can be substituted
Dairy products such as milk, cheese, and yogurt are a great source of protein and calcium. Calcium is essential for building and maintaining strong bones and teeth, while protein helps in muscle growth and repair. Dairy products also contain other vital nutrients like potassium, vitamin D, and vitamin A.
However, not everyone can consume dairy products. Some people may be lactose intolerant or have an allergy to cow's milk protein. For those who follow a vegan diet or are lactose intolerant, there are now many dairy-free alternatives available, such as milk made from soy, coconuts, oats, almonds, rice, and hemp. These alternatives are often fortified with calcium and other nutrients, making them excellent substitutes for cow's milk.
It is important to note that the body can absorb calcium from dairy products more easily than from plant sources. Additionally, dairy products like cheese and yogurt can be high in saturated fat and calories, so it is recommended to choose lower-fat and lower-sugar options when possible.
For those who cannot or choose not to consume dairy, there are other dietary sources of calcium to prevent deficiency. These include seeds such as poppy, sesame, celery, and chia seeds, as well as sardines, collard greens, and dried figs. Fortified juices are also a good option, as they can provide calcium and vitamin D, which aids in calcium absorption.
In summary, while dairy is a good source of protein and calcium, it is not the only source, and there are many healthy and nutritious alternatives available for those who need or choose to avoid it.
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Whole foods, like grains, legumes, nuts, are best
A healthy, balanced diet is an essential part of maintaining good health and can help you feel your best. Whole foods are an important part of a healthy diet. Whole foods are those that are as close to their natural, unprocessed form as possible. They include whole grains, fruits and vegetables, lean meats like chicken and fish, milk, yoghurt, legumes, nuts, and seeds.
Whole grains are a great source of complex carbohydrates and fibre. They are also usually a good source of vitamins and minerals. Examples of whole grains include brown rice, wholewheat pasta, and wholemeal bread. Legumes are also a good source of fibre and protein. They include beans, peas, lentils, soybeans, and chickpeas.
Nuts are another healthy addition to your diet. They are high in fibre and provide healthy mono- and polyunsaturated plant oils as well as protein. Just remember that they are also high in fat, so they should be eaten in moderation. Some good examples of nuts to eat are hazelnuts, walnuts, almonds, and peanuts.
By filling your diet with whole foods that are naturally packed with fibre, you’re more likely to reach your recommended daily fibre intake. A diet high in fibre leads to lower rates of chronic disease and improved digestion and gastrointestinal health. Whole foods are also a great source of vitamins, minerals, and antioxidants.
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Frequently asked questions
A balanced diet is 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. This includes eating fruits and vegetables, starchy foods, dairy, protein, and healthy oils.
Here are some tips for a healthy diet:
- Eat at least 5 portions of a variety of fruits and vegetables every day.
- Base meals on higher-fibre, starchy foods like whole grains, potatoes, bread, rice, or pasta.
- Choose unsaturated oils and spreads and consume them in moderation.
- Limit your intake of saturated fats, trans fats, sugar, and salt.
- Include some form of physical activity in your daily routine.
Some foods that are generally recommended to be avoided or limited include:
- Red meat: It has been associated with various diseases and chronic conditions.
- Ultra-processed foods: Such as fast food, which are often high in saturated fats, trans fats, sugar, and salt.
- Sugary beverages: These drinks contribute to a high calorie intake with little nutritional value.
Some healthy snack options include:
- Fruits: They are high in natural sugar and provide essential vitamins, minerals, and antioxidants.
- Nuts: They are high in fibre but also contain fat, so consume them in moderation.
- Yogurt: It provides calcium and protein, but choose lower-sugar options.
There are a few key indicators that can help you determine if your diet is healthy. Firstly, you should feel energized and nourished after eating. Secondly, a healthy diet promotes a healthy weight, which means you are consuming an appropriate amount of calories for your energy expenditure. Lastly, a healthy diet should provide you with the necessary nutrients to support overall well-being and reduce the risk of chronic diseases.
