Diet Dilemma: Finding Your Perfect Nutritional Match

Choosing a diet can be a tricky process. A healthy, balanced diet is important for maintaining good health. This means 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. Starchy carbohydrates should make up just over a third of the food you eat, and women should have around 2,000 calories a day. Some popular diets include the Mediterranean diet, the keto diet, and the flexitarian diet.

Calories - how many you need and where they come from

To determine how many calories you need, it's important to consider your activity level, age, and gender. Generally, women require around 2,000 calories daily, while men typically need more. However, it's crucial to remember that these are general guidelines, and individual needs may vary.

The source of these calories is also significant. A healthy, balanced diet involves consuming a variety of foods in the right proportions. This includes eating at least 5 portions of fruits and vegetables daily, basing meals on higher fibre starchy foods like potatoes, bread, rice, or pasta, and including some dairy or dairy alternatives. Additionally, it's essential to incorporate beans, pulses, fish, eggs, meat, and other protein sources, while choosing unsaturated oils and spreads in small amounts.

Starchy carbohydrates should make up just over a third of your diet, with a focus on higher fibre or wholegrain options. These include wholewheat pasta, brown rice, and potatoes with their skins on. It's also beneficial to reduce saturated fat intake and increase consumption of unsaturated fats, found in vegetable oils, spreads, oily fish, and avocados.

Remember, all types of fat are high in energy and should be consumed in moderation. Swapping to unsaturated fats can help lower cholesterol. By focusing on a balanced diet with a variety of nutrient-dense foods, you can ensure you're getting the right amount of calories and the necessary nutrients to support your overall health and well-being.

Fats - saturated vs unsaturated and where they come from

Saturated fats are found in animal products such as meat, butter, cheese, and ghee. Saturated fats are also found in tropical oils such as palm oil and coconut oil. Saturated fats are solid at room temperature and are high in energy. Saturated fats should be eaten in small amounts as they can increase the risk of heart disease.

Unsaturated fats are found in vegetable oils such as olive oil, sunflower oil, and canola oil. Unsaturated fats are also found in fatty fish such as salmon, mackerel, and sardines. Unsaturated fats are liquid at room temperature and are high in energy. Unsaturated fats should be eaten in small amounts as they can lower cholesterol and reduce the risk of heart disease.

Unsaturated fats can be further divided into monounsaturated fats and polyunsaturated fats. Monounsaturated fats are found in vegetable oils such as olive oil and canola oil. Polyunsaturated fats are found in vegetable oils such as sunflower oil and safflower oil. Polyunsaturated fats can be further divided into omega-3 fatty acids and omega-6 fatty acids. Omega-3 fatty acids are found in fatty fish such as salmon, mackerel, and sardines. Omega-6 fatty acids are found in vegetable oils such as sunflower oil and safflower oil.

Nuts and seeds are also good sources of unsaturated fats. Nuts such as almonds, walnuts, and macadamia nuts are high in monounsaturated fats. Seeds such as flaxseeds, chia seeds, and hemp seeds are high in omega-3 fatty acids.

Avocados are also a good source of unsaturated fats. Avocados are high in monounsaturated fats and polyunsaturated fats.

Carbohydrates - starchy vs non-starchy and wholegrain vs higher fibre

Starchy carbohydrates should make up just over a third of the food you eat. They include potatoes, bread, rice, pasta and cereals. Choose higher fibre or wholegrain varieties, such as wholewheat pasta, brown rice or potatoes with their skins on.

Non-starchy carbohydrates include fruits and vegetables.

Pulses, including beans, peas and lentils, are naturally very low in fat and high in fibre, protein, vitamins and minerals. Nuts are high in fibre, and unsalted nuts make a good snack. But they do still contain high levels of fat, so eat them in moderation.

Some fat in the diet is essential, but on average, people in the UK eat too much saturated fat. It's important to get most of your fat from unsaturated oils and spreads. Swapping to unsaturated fats can help lower cholesterol. Remember that all types of fat are high in energy and should be eaten in small amounts.

Protein - where it comes from and how much you need

Protein is an important part of a healthy, balanced diet. It comes from a variety of sources, including meat, fish, eggs, beans, pulses, and nuts.

The amount of protein you need depends on your individual needs and goals. Generally, it is recommended that adults consume between 10% and 35% of their daily calories from protein. For example, if you consume 2000 calories per day, you should aim to get between 200 and 700 of those calories from protein.

It's important to note that the quality of protein sources matters as well. Animal-based proteins, such as meat and dairy, are considered complete proteins because they contain all the essential amino acids your body needs. Plant-based proteins, such as beans and nuts, may be incomplete and may require combining with other sources to ensure you get all the essential amino acids.

To meet your protein needs, it's recommended to include a variety of protein sources in your diet. This can help you get a range of nutrients and ensure you're getting all the essential amino acids. Some good sources of protein include:

• Meat: Beef, pork, lamb, and veal are all good sources of protein.
• Fish and Seafood: Salmon, tuna, shrimp, and other seafood are rich in protein and healthy fats.
• Eggs: Eggs are a complete protein and a versatile ingredient in many dishes.
• Beans and Legumes: Lentils, chickpeas, and other beans are high in protein and fibre.
• Nuts and Seeds: Almonds, walnuts, and other nuts are good sources of protein and healthy fats.
• Dairy: Milk, cheese, and yogurt are good sources of protein and calcium.

It's also important to note that the amount of protein you need may vary depending on your age, sex, and activity level. For example, athletes and people who are pregnant or breastfeeding may need more protein than the general population.

In addition to protein, a healthy diet should also include a variety of fruits, vegetables, whole grains, and healthy fats. It's important to eat a balanced diet and to consult with a healthcare professional or registered dietitian for personalised advice.

Ketosis - what it is and who it's good for

Ketosis is a metabolic state in which the body burns fat for energy instead of glucose. This is achieved by eating a low-carb diet and increasing fat intake. When the body is in ketosis, it enters a state of fat-burning and uses fat as fuel, which can be beneficial for weight loss.

Ketosis is not suitable for everyone and should be discussed with a doctor or dietitian before starting. However, it can be helpful for people with Type 2 diabetes or obesity.

The keto diet is a popular way to enter ketosis. It involves eating a limited amount of carbohydrates and increasing fat intake, while still consuming adequate protein. This diet can be effective for weight loss and improving blood sugar control.

It is important to note that not all fats are created equal. Saturated fats should be limited, while unsaturated fats from vegetable oils, avocados, and oily fish should be consumed in moderation. This ensures a healthy and balanced diet.

Frequently asked questions