Leena Watts
Eating a balanced diet is essential for maintaining good health and can help you feel your best. A balanced diet comprises foods from five groups: fruits, vegetables, protein, grains or starches, and dairy. It is recommended that half of your plate should consist of fruits and vegetables, a quarter of protein, and a quarter of whole grains and starches. Fruits and vegetables are a good source of vitamins, minerals, and fiber and should make up just over a third of your daily food intake. It is recommended to eat at least five portions of a variety of fruits and vegetables every day. In addition to fruits and vegetables, it is important to include lean protein in your diet, such as fish, eggs, and pulses. Dairy or dairy alternatives should also be included, as well as healthy vegetable oils like olive, canola, and soybean oils. It is important to limit your intake of saturated fats, trans fats, and processed foods.
| Characteristics | Values |
|---|---|
| Fruit and vegetables | At least 400 g or five portions per day |
| Total fat intake | Less than 30% of total energy intake |
| Saturated fats | Less than 10% of total energy intake |
| Trans-fats | Less than 1% of total energy intake |
| Salt | Less than 5 g (one teaspoon) per day |
| Starchy carbohydrates | Just over a third of food intake |
| Calorie intake for men | 2,500 per day |
| Calorie intake for women | 2,000 per day |
| Grains | A quarter of a person's plate |
| Whole grains | At least half of the grains consumed |
| Protein | A quarter of a person's plate |
| Dairy | One to two servings per day |
| Juice | One small glass per day |
| Exercise | 30 minutes of walking per day |
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What You'll Learn
Include fruits and vegetables
Eating a healthy, balanced diet is an essential part of maintaining good health and can help you feel your best. A balanced diet includes foods from various groups, such as grains, protein, dairy, and fruits and vegetables.
Fruits and vegetables are an important part of a healthy diet, offering a wide range of health benefits. Firstly, they are a good source of dietary fibre, which aids digestion and can help you feel fuller for longer, preventing overconsumption of food. They are also packed with antioxidants and phytochemicals, which are biologically active substances that protect against certain diseases. Eating a diet rich in fruits and vegetables has been linked to a reduced risk of heart disease, including heart attack and stroke, as well as a lower likelihood of developing certain types of cancer. Additionally, the potassium found in many fruits and vegetables can help maintain healthy blood pressure.
To include more fruits and vegetables in your diet, try adding them to your favourite recipes or meals. Frozen, canned, or fresh produce can be easily incorporated into sauces, minced meals, or curries, salads, soups, or stir-fries. Aim for a variety of colours and types to ensure you get a diverse range of nutrients. For instance, dark, green leafy vegetables, yellow or orange fruits and vegetables, legumes, and citrus fruits are all great options. The Australian dietary guidelines recommend that adults eat at least five kinds of vegetables and two kinds of fruit every day. The World Health Organization (WHO) suggests a minimum of 400g or five portions of fruit and vegetables per day to reduce the risk of disease.
It is worth noting that while fruits and vegetables are essential, they should be consumed alongside other food groups. The specific amounts required from each food group may vary depending on individual needs, including age, sex, height, weight, and physical activity level. Additionally, a balanced diet combined with regular exercise can help reduce the risk factors for obesity and weight gain. While some fat in the diet is essential, it is important to limit saturated fats and avoid industrially-produced trans fats.
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Consume whole grains
Consuming whole grains is an essential part of a healthy diet. Whole grains are the seeds of grass-like plants called cereals, and they include common varieties such as corn, rice, and wheat. They also include seeds of non-grass plants, or pseudocereals, such as buckwheat, quinoa, and amaranth. Whole grains deliver a variety of important nutrients, including vitamins, minerals, protein, fibre, and other healthy plant compounds.
The health benefits of whole grains are well-documented. Firstly, they are associated with a reduced risk of heart disease, the leading cause of death worldwide. Studies have found that consuming three 1-ounce (28-gram) servings of whole grains daily may lower your risk of heart disease by a significant amount. Additionally, whole grains have been linked to a reduced risk of diabetes, high blood pressure, and certain types of cancer, particularly colorectal cancer.
The benefits of whole grains also extend to lowering the risk of inflammatory and infectious diseases. For example, a study found that women who consumed at least two servings of whole grains per day were 30% less likely to die from an inflammation-related condition over a 17-year period. Furthermore, whole grains can help to prevent unhealthy weight gain as they are linked to a reduced total fat intake.
When choosing grains, it is essential to opt for whole grains instead of refined grains. Refined grains have been stripped of valuable nutrients during the refining process, whereas whole grains offer a "complete package" of health benefits. To identify whole grains, you can look for specific criteria on food labels, such as the industry-sponsored Whole Grain Stamp, or a carbohydrate-to-fibre ratio of less than 10:1.
In summary, consuming whole grains is an important component of a balanced diet. They provide essential nutrients and offer numerous health benefits, including reduced risks of heart disease, diabetes, cancer, and inflammatory conditions. When choosing grain-based foods, opt for whole grains to maximise the nutritional value and support your overall health.
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Eat protein
Eating a healthy, balanced diet is an important part of maintaining good health and can help you feel your best. According to the Dietary Guidelines for Americans, nutrient-dense protein should be included as part of a regular diet.
Protein should make up a quarter of a person's plate. It is important to eat protein with every meal, and it is recommended that most active people consume 0.54–0.9 g of protein per pound of their body weight per day. Protein-rich foods include lean meats, such as chicken breast, and plant-based sources such as beans, legumes, nuts, seeds, and soy products.
Meat provides high-quality protein, but some meats also provide unhealthy amounts of saturated fats and sodium. If you eat meat, opt for leaner meats and poultry. Red meat can be part of a healthy diet, but it is best to moderate your intake as it has been linked to a higher risk of certain health conditions, including colorectal cancer. Instead, try to eat more plant-based proteins, fish, and poultry.
Dairy products like milk, cheese, and yoghurt are also rich in protein, but they can be high in saturated fat, so choose low-fat dairy options and limit your cheese intake.
If you are over 50, you should increase your protein intake to one gram per kilogram of body weight to maintain muscle mass, which declines with age. A higher-protein diet can also help support muscle repair and growth after exercise.
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Dairy in moderation
Dairy products are nutrient-rich foods that provide many nutritional advantages. Milk, for example, contains 18 of 22 essential nutrients, including vitamins, minerals, probiotics, and antioxidants. It also provides vitamin A, selenium, zinc, and magnesium. Dairy is also the best source of calcium in the human diet, which is used for building and maintaining strong bones and teeth.
However, dairy products such as cheese and milk have gained a negative reputation due to their saturated fat content. While it is true that excessive consumption of saturated fats can lead to high cholesterol levels and an increased risk of heart disease, recent evidence suggests that saturated fat from dairy may not have the same detrimental effects on heart health as saturated fat from meat. In fact, a large study carried out in low and middle-income countries suggests that consuming dairy in moderation may protect against heart disease and stroke. The study defines a moderate amount as three servings a day.
Dairy products also have other health benefits. For example, yogurt has been found to lower the risk of developing type 2 diabetes, while other dairy products have been inconsistently associated with diabetes risk. Dairy has also been found to improve bone density, reduce the risk of osteoporosis, and lower the risk of fractures in older adults.
Therefore, while dairy should be consumed in moderation, it can be a beneficial part of a healthy and balanced diet. To reduce the risk of negative health outcomes, it is recommended to choose lower-fat dairy options, such as low-fat or fat-free milk and yoghurt, and to limit the consumption of high-fat dairy products such as cream cheese, sour cream, cream, and butter.
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Healthy fats
While fat is often vilified, it is important to remember that some fat is essential in a healthy diet. However, it is important to focus on consuming healthy fats and limiting unhealthy fats.
Unsaturated fats are a type of healthy fat. They are liquid at room temperature due to their chemical composition and are further divided into monounsaturated and polyunsaturated fats. Polyunsaturated fats contain omega-3 and omega-6 fatty acids, which are crucial for brain function and skin and hair health. Oily fish, such as salmon, tuna, and mackerel, are excellent sources of omega-3 fatty acids. Additionally, plant-based foods like walnuts, flax seeds, chia seeds, soybeans, avocados, and olives are rich in healthy fats. Dark chocolate, while containing sugar, also has small amounts of monounsaturated fats.
Consuming healthy fats has been linked to a reduced risk of heart disease, improved blood cholesterol levels, better blood sugar control, reduced inflammation, and a beneficial effect on blood pressure. They also support gut health by maintaining the health of the intestinal barrier, which is crucial for nutrient absorption, immune function, and metabolic processes.
To incorporate more healthy fats into your diet, try using vegetable oils like olive, safflower, walnut, or avocado oil in cooking or as a salad dressing. Additionally, ground flaxseed can be added to oatmeal, smoothies, or baked goods, and nuts and seeds can be included in salads or snacks. Eating eggs, especially the yolk, is another way to consume healthy fats, and hard-boiled eggs make for a convenient snack or breakfast option.
It is important to limit your consumption of unhealthy fats, particularly saturated and trans fats, which are often found in ultra-processed foods. Reducing your intake of these fats can help prevent unhealthy weight gain and lower your risk of developing non-communicable diseases.
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Frequently asked questions
A balanced diet is made up of foods from five groups: fruits, vegetables, protein, grains, and dairy. According to the USDA, half of your plate should consist of fruits and vegetables, a quarter should be protein, and the remaining quarter should be grains and starches.
Fruits include local and seasonal produce such as apples, bananas, and berries. Vegetables include leafy greens, carrots, and peppers. Protein includes lean meats, fish, eggs, and pulses. Grains include whole grains such as brown rice, quinoa, and whole wheat bread. Dairy includes milk, yoghurt, and cheese.
A balanced diet provides your body with the nutrients it needs to function correctly. It can also help manage weight and reduce the risk of diseases such as heart disease, stroke, and some cancers.
You can use resources such as the Healthy Eating Plate or the Eatwell Guide to help you create balanced meals. You can also speak to your doctor or a registered dietitian for personalized advice.
