Brenda Khan
Eating a healthy, balanced diet is an important part of maintaining good health and can help you feel your best. While there are many different diets recommended for specific health conditions, this article will focus on general dietary guidelines for the average person. The World Health Organization (WHO), National Health Service (NHS), and Dietary Guidelines for Americans all provide similar recommendations for healthy eating.
| Characteristics | Values |
|---|---|
| Number of meals | 3 meals a day |
| Number of food groups | 5 |
| Proportion of fruits and vegetables | 1/2 |
| Proportion of grains | 1/2 |
| Dairy products | Low-fat or fat-free milk or yogurt |
| Protein | Vary your routine |
| Oils and spreads | Unsaturated |
| Salt/sodium | Reduce intake |
| Sugar | Reduce intake |
| Alcohol | In moderation |
| Exercise | Include in your routine |
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What You'll Learn
Mediterranean diet
The Mediterranean diet is a way of eating that is inspired by the traditional dietary patterns of the countries bordering the Mediterranean Sea, such as Greece, Italy, and Spain. This diet has gained widespread recognition for its potential health benefits and has been associated with a
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DASH diet
The DASH diet, Dietary Approaches to Stop Hypertension, is a flexible and balanced eating plan that promotes a heart-healthy eating style. It was rated the "Best Heart-Healthy Diet" and the "Best Diet for High Blood Pressure" in the 2025 Best Diets report from U.S. News & World Report.
The DASH diet recommends eating vegetables, fruits, whole grains, fat-free or low-fat dairy, fish, poultry, beans, nuts and seeds, and vegetable oils. It suggests limiting fatty meats, full-fat dairy, sugar-sweetened drinks, sweets, and sodium intake. The plan requires no special foods and instead provides daily and weekly nutritional goals. For example, it is recommended to consume at least 5 portions of fruit and vegetables every day. These can be fresh, frozen, canned, dried, or juiced.
The DASH diet also encourages the consumption of pulses, including beans, peas, and lentils, which are naturally low in fat and high in fibre, protein, vitamins, and minerals. It is also beneficial to eat nuts, which are high in fibre, but they should be consumed in moderation due to their high-fat content.
The plan emphasizes limiting foods high in saturated fat, such as fatty meats, full-fat dairy products, and certain tropical oils like coconut, palm kernel, and palm oils. This is because consuming too much saturated fat can raise blood pressure and increase the risk of heart disease and stroke.
The DASH diet is a well-recognized and effective approach to improving heart health and managing high blood pressure. It provides a flexible and balanced eating plan that can be easily incorporated into daily life.
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Volumetric diet
The Volumetrics diet is a weight loss plan created by Barbara Rolls, PhD, a renowned nutrition researcher who has been studying hunger and obesity for over 20 years. The diet is based on the idea that people feel full because of the types and amounts of food they eat, not because of the number of calories or the grams of fat, protein, or carbs. The trick is to fill up on the right foods that fill you up for fewer calories.
The Volumetrics diet is divided into four groups of food. The goal is to eat mostly foods in groups one and two, be mindful of portion sizes of foods in group three, and minimize choices of foods from group four. Group one includes non-starchy fruits and vegetables, non-fat milk, and broth-based soups. Group two consists of starchy fruits and vegetables, grains, breakfast cereals, low-fat meat, legumes, and low-fat mixed dishes. Group three includes meat, cheese, pizza, French fries, salad dressing, bread, pretzels, ice cream, and cake. Group four contains crackers, chips, chocolate candies, cookies, nuts, butter, and oil.
The Volumetrics diet encourages the consumption of fiber-rich foods, which can fill people up and keep them fuller for longer on fewer calories. It is important to note that the diet recommends very low consumption of nuts and seeds as they are calorically dense. The diet also allows for easy swaps, for example, instead of eating a bowl of pasta with plain tomato sauce, one could swap half the pasta for vegetables like broccoli or mushrooms.
The Volumetrics diet is a long-term plan that helps individuals make wiser food choices and lose weight sustainably. It is easily adaptable to most health conditions and can be beneficial for a wide variety of conditions, including diabetes, high blood pressure, heart disease, sleep apnea, and arthritis. The diet is flexible and provides tools to calculate the energy density of foods, as well as recommending the use of a food journal and physical activity.
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Low-carb, high-protein, high-fat diet
A low-carb, high-protein, high-fat diet is a popular choice for people looking to lose weight while maintaining or increasing muscle mass. This type of diet involves reducing carbohydrate intake and replacing it with healthy fats and proteins. It is important to note that there is no set macronutrient ratio for this diet, and individual factors such as physical activity levels and overall health will impact the ideal macronutrient targets.
When following a low-carb, high-protein, high-fat diet, it is recommended to base meals on high-protein, low-carb foods such as eggs, fish, beans, pulses, meat, and high-protein grains. Fruits, vegetables, and legumes can also be enjoyed in moderation. Healthy, high-fat foods to include are eggs, avocado, nut butters, fatty fish, and olive oil. It is important to prioritise whole, nutrient-rich foods and ensure adequate daily intake of dietary fibre.
There are several potential benefits to a low-carb, high-protein, high-fat diet. Firstly, it may aid in weight loss by using fat stores as fuel. Secondly, it may help improve body composition by maintaining muscle mass while promoting fat loss, especially when combined with resistance training. Additionally, a small study suggested that this type of diet may improve cardiometabolic factors, such as lowering blood pressure, cholesterol, and triglyceride levels, although research on the benefits for heart health is mixed.
However, it is important to consider the potential risks and side effects of a low-carb, high-protein, high-fat diet. Some experts have raised concerns about the impact of high-protein, low-carb diets on cholesterol levels, with fatty cuts of meat and whole dairy products potentially increasing the risk of heart disease. Additionally, consuming too much protein can put added strain on the kidneys, potentially worsening kidney function. There may also be an increased risk of osteoporosis and kidney stones due to increased urination of calcium. Furthermore, reducing carbohydrate intake suddenly can lead to temporary side effects such as fatigue, and there is currently limited research on the long-term side effects of this type of diet.
It is always recommended to consult with a healthcare professional or registered dietitian before starting any new diet, especially for those with medical conditions or other concerns. They can help determine ideal macronutrient targets and ensure a safe and effective approach to achieving dietary goals.
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Balanced diet
A balanced diet is a cornerstone of health, providing the body with the essential nutrients required to function optimally. It is a cornerstone of healthy eating and involves consuming a variety of foods in the right proportions to support overall health and lower the risk of chronic diseases.
A balanced diet consists of a mix of macronutrients, including carbohydrates, proteins, and healthy fats. Carbohydrates should make up a large portion of your diet and should come from complex sources such as whole grains, fruits, and vegetables. These foods provide sustained energy and essential vitamins, minerals, and fiber. Proteins are essential for muscle growth and repair, and sources should include a variety of lean meats, fish, eggs, dairy, beans, and nuts. Healthy fats, such as omega-3 and omega-6 fatty acids, are crucial for brain health and can be found in foods like fatty fish, nuts, seeds, and olive oil.
In addition to focusing on these core food groups, a balanced diet also involves being mindful of your fluid intake. Water should be the primary drink of choice, as it is essential for hydration and optimal bodily function. Limiting intake of sugary drinks and excessive amounts of caffeine and alcohol is also important.
When it comes to portion sizes, it is important to be mindful of your body's needs and energy expenditure. Energy balance is crucial to maintaining a healthy weight. While specific calorie requirements vary based on age, gender, and activity levels, a general guideline for women is approximately 2000 calories per day and for men, 2500 calories. However, this can vary depending on individual needs and should be adjusted accordingly.
A balanced diet is not a restrictive diet; it is about moderation and ensuring you get a variety of nutrients. It is a sustainable approach to healthy eating, as it does not involve eliminating food groups or severely limiting intake. By focusing on whole, unprocessed foods and being mindful of portion sizes, a balanced diet can help promote and maintain overall health and lower the risk of chronic conditions such as heart disease, diabetes, and obesity.
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Frequently asked questions
There is no one-size-fits-all diet that is perfect for everyone. However, some recommended diets that can improve your health include the Mediterranean diet, the DASH diet, and the Flexitarian diet. The Mediterranean diet focuses on plant-based foods, fruits, vegetables, whole grains, and healthy fats like extra virgin olive oil. The DASH diet is a flexible and balanced eating plan that involves cutting back on sodium to help lower blood pressure. The Flexitarian diet is mostly vegetarian, but also includes meat occasionally.
The NHS offers a free 12-week weight loss plan that can help you lose weight and develop healthier habits. Some other recommended diets for weight loss include the Volumetric diet, the Keto diet, the Atkins diet, and the Whole 30 diet. The Volumetric diet focuses on consuming low-calorie, healthy foods. The Keto diet involves eating a limited amount of carbs and increasing your fat intake, which can be helpful for individuals with Type 2 diabetes or obesity. The Atkins diet includes different phases that dictate the number of carbs you consume, and the Whole 30 diet involves eating specific whole foods for 30 days.
Eating a healthy and balanced diet is an important part of maintaining good health. A healthy diet includes a wide variety of foods in the right proportions to achieve and maintain a healthy body weight. It is recommended to eat at least 5 portions of fruits and vegetables every day, base meals on higher-fibre starchy foods, consume dairy or dairy alternatives, and choose unsaturated oils and spreads in small amounts. It is also important to minimize the consumption of low-quality, highly processed foods, sugar-sweetened beverages, refined grains, and saturated and trans fats.
