Leena Watts
Eating a healthy, balanced diet is an important part of maintaining good health and can help you feel your best. According to the USDA's MyPlate guidelines, grains should make up the largest portion of your diet, with fruits and vegetables together occupying about 50% of your plate. Starchy carbohydrates, including potatoes, bread, rice, pasta, and cereals, should make up just over a third of the food you eat. It is important to eat a wide variety of foods in the right proportions to ensure your body receives all the nutrients it needs.
| Characteristics | Values |
|---|---|
| Fruits and vegetables | Should make up just over a third of the food you eat (5 portions) |
| Starchy foods | Should make up just over a third of everything you eat |
| Dairy | Some dairy or dairy alternatives (such as soya drinks) |
| Protein | Eat some beans, pulses, fish, eggs, meat and other protein |
| Fats | Choose unsaturated oils and spreads, and eat them in small amounts |
| Fluids | Drink 6 to 8 glasses of fluids every day |
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What You'll Learn
Eat a variety of fruits and vegetables
Eating a variety of fruits and vegetables is key to maintaining a healthy, balanced diet. According to the NHS, fruits and vegetables should make up just over a third of your daily food intake. This typically translates to about 5 portions per day.
Fruits and vegetables are excellent sources of vitamins, minerals, and fibre. They are also low in calories and fat, making them ideal for keeping you feeling full without adding extra calories or fat to your diet. For example, non-starchy vegetables and fruits like apples, pears, and green leafy vegetables may promote weight loss due to their low glycemic loads, which prevent blood sugar spikes that increase hunger.
The variety of colours in fruits and vegetables also indicates the presence of different nutrients. For instance, red hues 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 certain cancers. Meanwhile, yellow and orange fruits and vegetables are usually rich in carotenoids like beta-carotene, which your body uses to form Vitamin A, essential for maintaining skin, vision, and immune function. Green fruits and vegetables are typically high in vitamin K and folate.
In addition to their health benefits, fruits and vegetables offer a variety of flavours and textures, allowing you to get creative in the kitchen. From strong flavours like onions and peppers to sweet flavours like pineapple and plums, there is a wide range to choose from.
To incorporate more fruits and vegetables into your diet, try cooking new recipes that include a variety of produce. Salads, soups, and stir-fries are excellent ways to increase your vegetable intake. You can also blend fruits and vegetables into delicious smoothies or simply add a piece of fruit to your morning cereal or yoghurt.
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Consume starchy carbohydrates
Starchy carbohydrates should make up just over a third of your diet. They are a good source of energy and the main source of a range of nutrients in our diet. Starch is a type of carbohydrate, and when we eat starchy foods, our bodies break down the starch into glucose, which we use for energy.
Starchy foods include grains such as wheat, rye, barley, oats, and rice, as well as potatoes. Bread, pasta, and cereals are also starchy foods. It is recommended to choose wholegrain or wholemeal varieties of these foods, such as brown rice, wholewheat pasta, and brown or wholemeal bread. These wholegrain varieties contain more fibre, vitamins, and minerals than their white or refined counterparts. For example, the bran in wholegrain products provides the most fibre, as well as B vitamins and minerals. In addition, eating the skins of potatoes can increase your fibre intake.
Some people believe that starchy foods are fattening, but gram for gram, they contain fewer than half the calories of fat. It is important to watch out for added fats when cooking or serving starchy foods, as this will increase the calorie content. Starchy foods are also not fattening if you eat the right portion sizes. It is recommended to eat about 3-4 portions of starchy foods per day.
Starchy foods are also an important source of fibre, which has been linked to a reduced risk of heart disease, type 2 diabetes, bowel cancer, and inflammation. They also contain B vitamins, which help release energy from the food you eat and support the nervous system.
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Include protein
According to the USDA's MyPlate guidelines, grains should constitute the largest portion of your diet. However, protein is still a crucial component of a healthy diet and should be included in every meal. Here are some reasons why protein is essential and tips on how to include it in your diet:
Protein is an essential macronutrient that plays a vital role in various bodily functions. It is made up of amino acids, which are the building blocks of muscle tissue, enzymes, and hormones. A sufficient intake of protein is necessary for muscle growth and repair, immune function, and the production of hormones and enzymes that regulate bodily processes.
When it comes to including protein in your diet, it is important to consume a variety of protein sources to ensure you're getting all the essential amino acids your body needs. Animal sources of protein include meat, poultry, fish, eggs, and dairy products. Plant-based sources of protein include legumes (such as beans, peas, and lentils), nuts, seeds, and whole grains. It is recommended to include a mix of animal and plant-based proteins in your diet to optimise your nutrient intake and ensure you're consuming a variety of amino acids.
The recommended daily intake of protein varies depending on age, sex, and activity level. On average, adults should aim for 0.8 grams of protein per kilogram of body weight. However, this may increase if you are very active, pregnant, or breastfeeding. For example, endurance athletes may require up to 1.2-1.4 grams of protein per kilogram of body weight, while strength athletes may benefit from 1.2-1.7 grams. It's important to adjust your protein intake based on your individual needs and consult a healthcare professional or registered dietitian for personalised advice.
One way to ensure you're getting enough protein is to include a source of protein at every meal. For example, starting your day with a high-protein breakfast can boost your protein intake. Options such as eggs, Greek yoghurt, or a smoothie with protein powder can be excellent choices. For lunch and dinner, include a serving of lean protein such as grilled chicken, fish, or tofu, and accompany it with a variety of vegetables and whole grains. Snacks can also be a good opportunity to boost your protein intake. Choices like nuts, seeds, or a protein bar can provide a convenient and nutritious option between meals.
In addition to including a variety of protein sources in your diet, it is also important to consider the quality and preparation methods of your protein choices. Opting for leaner cuts of meat and preparing them in healthy ways, such as grilling, baking, or steaming, can enhance the overall nutritional value of your protein intake. Finally, it's worth noting that while protein is essential, it should be consumed in moderation as part of a balanced diet. Excessive protein intake may lead to weight gain or put a strain on the kidneys, so it's important to maintain a healthy balance of all macronutrients, including carbohydrates and healthy fats.
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Choose healthy fats
While eating a balanced diet is important, it is equally important to eat the right kinds of food. Some fat in the diet is essential, but on average, people in the UK eat too much saturated fat. It is important to get most of your fat from unsaturated oils and spreads. Swapping to unsaturated fats can help lower cholesterol. All types of fat are high in energy and should be eaten in small amounts.
- Nuts are a good source of heart-healthy fats, protein, dietary fiber, and a variety of vitamins and minerals. Just keep portion control in mind and choose unsalted nuts. A portion of nuts is 1 ounce and provides approximately 160 to 180 calories. Enjoy a small handful of nuts instead of chips or other fried snacks.
- Use oils such as olive and canola in place of solid fats (e.g. butter). Use oil in salad dressing or to sauté vegetables, seafood, poultry, meat, tofu, and tempeh.
- Avocados contain monounsaturated fat and are packed with dietary fiber, potassium, and vitamins (folate, and vitamins B6, C, and E). Try adding avocado to salad, pizza, soup, salsa, eggs, and sandwiches. Enjoy avocado spread on toast for breakfast.
- Nearly half the fat in peanut butter is monounsaturated fat. Do not pour off the heart-healthy oil that separates out of natural peanut butter—mix it in!
- Walnuts are a plant-based source of omega-3 fatty acids. Add walnuts to cereal, salads, or muffins. Try walnut oil in salad dressings and sauces.
- Flaxseed: Your body cannot break down whole flaxseeds to access the omega-3-containing oil, so select ground flaxseed. Add it to breakfast cereal, yogurt, baked goods, or mixed dishes and casseroles. You can also drizzle flaxseed oil over quinoa or use it for salad dressing.
- Chia seeds are packed with nutrients, including omega-3s, protein, dietary fiber, vitamins, and minerals. Toss them into your cereal, salads, and even baked goods.
- Hemp seeds are packed with omega-3s and protein. They can be eaten raw, cooked, or toasted.
- Eggs: Some chickens are fed food that is high in omega-3s, so their eggs will contain more as well.
- Fatty fish like salmon, mackerel, herring, lake trout, sardines, and albacore tuna are highest in omega-3 fatty acids. If you don't eat fish, you may want to take an omega-3 supplement.
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Drink water and limit alcohol
Water is essential for good health. The UK's National Health Service (NHS) recommends drinking 6 to 8 glasses of fluid per day, in addition to the water content of the food you eat. Water is the best way to replace lost fluids, especially after physical activity or illness. It is a healthier choice than other drinks, as it doesn't contain sugar or caffeine, which can damage teeth and disrupt sleep patterns.
If you don't like the taste of water, try sparkling water or add a slice of lemon or lime. You can also drink milk, but choose lower-fat options such as semi-skimmed, 1% fat, or skimmed milk. Unsweetened plant-based milk alternatives are also recommended. Fruit juice and smoothies should be limited to a maximum of one small glass (150ml) per day, as they are high in sugar.
Alcohol, on the other hand, should be limited or avoided. Drinking alcohol can affect your sleep, judgement, behaviour, and memory. It can also increase your risk of accidents, injury, and losing self-control. Regular drinking at high-risk levels can negatively impact your mental health and is linked to self-harm and suicide. Additionally, alcohol can affect your body's ability to fight infections, and heavy drinkers tend to catch more infectious diseases.
To reduce the health risks associated with alcohol, it is recommended to limit your intake to no more than 14 units per week for both men and women. Spread your drinking over several days, and have several drink-free days each week. Drinking with food and alternating alcoholic drinks with water or non-alcoholic beverages can also help to slow your consumption and reduce risks.
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Frequently asked questions
According to the USDA's MyPlate guidelines, grains should make up the largest portion of your diet. This includes starchy foods like potatoes, bread, rice, pasta, and cereals.
Starchy foods should make up just over a third of everything you eat. It is suggested that at least half of the grains you consume should be whole grains, which provide more nutrients and fiber compared to refined grains.
Examples of whole grains include brown rice, wholewheat pasta, and brown, wholemeal, or higher-fiber white bread.
