Leena Watts
Eating a balanced diet is essential for maintaining a healthy body weight. A balanced diet includes a variety of fruits, vegetables, whole grains, dairy, lean meats or plant-based proteins, and healthy fats. To improve your diet, you can make simple swaps, such as choosing whole grains over refined grains and increasing your protein intake. Additionally, staying hydrated by drinking enough water is crucial. Planning your meals in advance can also help you eat healthier and save time.
| Characteristics | Values |
|---|---|
| Number of calories | On average, men should consume 2,500 calories a day (10,500 kilojoules) and women should consume 2,000 calories a day (8,400 kilojoules) |
| Starchy foods | Should make up just over a third of your diet. Include foods like potatoes, bread, rice, pasta, and cereals. Choose high-fibre or wholegrain varieties. |
| Saturated fat | Men should have no more than 30g of saturated fat per day, and women should have no more than 20g. |
| Sugar | Avoid sugary soft and fizzy drinks. Even unsweetened fruit juice and smoothies are high in free sugar. |
| Salt | Eating too much raises your blood pressure, increasing your risk of heart disease or stroke. |
| Vitamins and minerals | Eat a variety of fruits and vegetables to get your vitamins and minerals. |
| Water | Drink plenty of water to avoid dehydration. |
| Protein | Include foods like beans, pulses, fish, eggs, meat, and dairy in your diet. |
| Meal planning | Planning meals in advance saves time and helps you eat healthier. |
| Exercise | Aim for 30 minutes of moderate to high-intensity exercise daily. |
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What You'll Learn
More fruits and vegetables
Eating more fruits and vegetables is a great way to improve your health and enjoy what you eat. Fruits and vegetables are packed with vitamins and minerals, providing excellent nutritional value. They are rich in vitamins A, C, and E, as well as magnesium, zinc, phosphorus, and folic acid. Potassium, an essential mineral for health, can be found in abundance in avocados, sweet potatoes, bananas, prunes, and tomato paste puree.
Fruits and vegetables are also a great source of fiber, which helps with satiety and boosts gut health. Artichokes, green peas, broccoli, and cauliflower are excellent choices for fiber-rich vegetables. If you're looking for fiber-rich fruits, reach for raspberries, pears, apples, or pumpkin. These options are also low in calories and fat, allowing you to eat more without worrying about extra calories or fat. For instance, you can save over 200 calories by choosing half a cup of grapes instead of a quarter cup of M&Ms.
The variety and colour of fruits and vegetables are key to a healthy diet. Aim to include servings from different categories each day: dark green leafy vegetables, yellow or orange fruits and vegetables, red fruits and vegetables, legumes (beans) and peas, and citrus fruits. Additionally, try to incorporate more vegetables into your meals by preparing salads, soups, or stir-fries.
Increasing your intake of fruits and vegetables can provide numerous health benefits. Research suggests that a diet rich in fruits and vegetables can lower your risk of chronic diseases, including type 2 diabetes, stroke, heart disease, and certain types of cancer. For example, a study found that women who consumed more servings of fruits and vegetables had an 11% lower risk of breast cancer.
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Whole grains
Fibre
The bran in whole grains provides most of the fibre. Fibre-rich foods can help fill you up and prevent overeating, which is why high-fibre diets are recommended for weight loss. Whole grains are also associated with a lower risk of obesity and type 2 diabetes.
Vitamins
Minerals
Protein
Antioxidants
Many compounds in whole grains act as antioxidants, including phytic acid, lignans, ferulic acid, and sulfur compounds.
Some examples of whole grains include whole wheat, whole corn, oats, brown rice, barley, corn, rye, and quinoa. When choosing whole grain products, be mindful that "whole grain" on packaging does not always mean the product is healthy. Choose unprocessed whole grains or check the ingredient list to ensure whole grains are listed first or second.
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Healthy fats
Unsaturated fats are the healthiest fats and are usually liquid at room temperature. They reduce the risk of heart disease, provide energy, and help you absorb vitamins. They also lower bad cholesterol and triglyceride levels, providing essential nutrients for your body. Polyunsaturated fats, a type of unsaturated fat, are especially healthy as they contain omega-3 and omega-6 fatty acids, which the body cannot produce itself.
Foods rich in polyunsaturated fats include:
- Fatty fish such as salmon, mackerel, herring, lake trout, sardines, and albacore tuna. The American Heart Association suggests eating two 3-ounce servings of fatty fish per week.
- Nuts and seeds such as almonds, hazelnuts, peanuts, pecans, pistachios, pumpkin seeds, sunflower seeds, and walnuts.
- Avocados, which are also high in fibre and essential vitamins and minerals.
- Oils such as soybean oil, sunflower oil, walnut oil, and olive oil.
Other sources of healthy fats include eggs, beans, olives, and flax seeds.
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Lean protein
Lean Meats
When it comes to meat, opt for leaner options such as chicken, turkey, beef, and pork. Look for cuts with less visible fat, such as lean ground beef, pork loin, or skinless chicken breasts. These meats provide high-quality protein and important nutrients like iron and zinc while helping you avoid unhealthy saturated fats.
Fish
Fish is an excellent source of lean protein and healthy omega-3 fatty acids. White-fleshed fish, in particular, is quite lean and provides less than 3 grams of fat, 20-25 grams of protein, and 85-130 calories per 3.5 ounces. Salmon, tuna, mackerel, anchovies, and trout are all great choices, offering additional benefits for heart health.
Dairy
Low-fat dairy products like cottage cheese, yogurt, and milk are good sources of lean protein. Greek yogurt, for example, is high in protein and contains essential nutrients like calcium, vitamins, and minerals. Just be mindful of the saturated fat content in dairy and choose low-fat options when possible.
Plant-Based Proteins
If you're looking for plant-based sources of lean protein, beans, tofu, and powdered peanut butter are excellent choices. Legumes, nuts, seeds, and soy products also provide ample protein and healthy fats. These options can help you increase your protein intake while adding variety to your diet.
Eggs
Eggs are another versatile source of lean protein. Egg whites, in particular, contain only trace amounts of fat and significantly fewer calories than whole eggs. You can find powdered egg whites and egg white protein powders that offer a convenient way to boost your protein intake.
Incorporating these lean protein options into your diet can provide numerous health benefits and help you maintain a balanced and nutritious diet.
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Water
Drinking water has many benefits. Firstly, it helps lubricate and cushion joints, spinal cords, and tissues, which can lessen discomfort caused by conditions like arthritis. Water also aids digestion and supports open airways. It is necessary for regulating body temperature through sweating, which is especially important during physical activity or in warm temperatures. Water helps the body cool down by promoting sweating, and it is important to drink water to replenish lost fluids.
In addition to these benefits, water can also support weight loss. One study found that dieters who drank 500ml of water before meals lost 44% more weight over 12 weeks than those who did not. Water can also help dissolve and deliver vitamins, minerals, and nutrients to the body, improving overall health.
To stay hydrated, adult females should aim for around 11.5 cups of water per day, while males should aim for 15.5 cups. However, the amount of water needed varies from person to person, depending on factors such as age, sex, activity levels, and environmental temperature. It is recommended to increase water intake during illness, heat, or intense physical activity to avoid dehydration.
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Frequently asked questions
Some healthy foods that you can add to your diet include fruits, vegetables, whole grains, lean meats, nuts, seeds, and legumes.
Making your diet healthier doesn't have to involve calorie-counting or deprivation. Instead, opt for whole foods like fruits and vegetables, choose whole grains over refined grains, and eat more protein.
Some healthy snacks that you can add to your diet include nuts, seeds, and Greek yogurt. You can also prep your own healthy snacks, like cutting up vegetables or fruits to bring with you on the go.
To add more protein to your diet, consider adding lean meats like chicken breast or lean beef to your meals. Other sources of protein include eggs, beans, pulses, and Greek yogurt.
Some easy ways to add more vegetables to your diet include throwing some kale or spinach into a smoothie, adding a side salad to your lunch, or having a portion of vegetables with dinner. You can also try experimenting with new vegetables by shopping at your local farmer's market.
