Eating a balanced diet is essential for maintaining a healthy lifestyle and achieving optimal health. For beginners, it may seem daunting to create a balanced diet that includes all the necessary nutrients. However, with the right information and a few simple steps, eating a balanced diet is within reach.
In this blog post, we’ll discuss the importance of a balanced diet, the key elements you need to consider, and helpful tips for creating a nutritious meal plan. By the end, you’ll have the tools to begin your journey towards a healthier lifestyle through a balanced diet.
A balanced diet fulfils all of a person’s nutritional needs. It comprises foods from five groups — including vegetables, protein, and whole grains — and can help manage weight and reduce the risk of disease. Dietary guidelines evolve with scientific advances, so it can be challenging to stay on top of current recommendations and know what to eat.
What is Balanced Diet?
A balanced diet is one that fulfills all of a person’s nutritional needs. Humans need a certain amount of calories and nutrients to stay healthy. A balanced diet provides all the nutrients a person requires, without going over the recommended daily calorie intake.
By eating a balanced diet, people can get the nutrients and calories they need and avoid eating junk food, or food without nutritional value.
The United States Department of Agriculture (USDA) used to recommend following a food pyramid. However, as nutritional science has changed, they now recommend eating foods from the five groups and building a balanced plate. According to the USDA’s recommendations, half of a person’s plate should consist of fruits and vegetables.
The other half should be made up of grains and protein. They recommend accompanying each meal with a serving of low-fat dairy or another source of the nutrients found in dairy.
Importance of a Balanced Diet
Eating a healthy diet is all about feeling great, having more energy, improving your health, and boosting your mood. Good nutrition, physical activity, and healthy body weight are essential parts of a person’s overall health and well-being.
There’s no questioning the importance of healthy food in your life. Unless you maintain a proper diet for a healthy body, you may be prone to diseases, infection, or even exhaustion. The importance of nutritious food for children especially needs to be highlighted since otherwise they may end up being prone to several growth and developmental problems. Some of the most common health problems that arise from lack of a balanced diet are heart disease, cancer, stroke, and diabetes.
Being physically active manages many health problems and improves mental health by reducing stress, depression, and pain. Regular exercise helps to prevent metabolic syndrome, stroke, high blood pressure, arthritis, and anxiety.
The 5 food groups of balanced diet
A healthful, balanced diet includes foods from these five groups:
- vegetables
- fruits
- grains
- protein
- dairy
Vegetables
The vegetable group includes five subgroups:
- leafy greens
- red or orange vegetables
- starchy vegetables
- beans and peas (legumes)
- other vegetables, such as eggplant or zucchini
To get enough nutrients and keep dietary boredom at bay, people should choose a variety of vegetables. Additionally, the USDA recommend that people eat vegetables from each of the five subgroups every week.
People may enjoy vegetables raw or cooked. However, it is important to remember that cooking vegetables removes some of their nutritional value. Also, some methods, such as deep-frying, can add unhealthful fats to a dish.
Fruits
A balanced diet also includes plenty of fruit. Instead of getting fruit from juice, nutrition experts recommend eating whole fruits.
Juice contains fewer nutrients. Also, the manufacturing process often adds empty calories due to added sugar. People should opt for fresh or frozen fruits, or fruits canned in water instead of syrup.
Grains
Whole grains usually contain more protein than refined grains. There are two subgroups: whole grains and refined grains. Whole grains include all three parts of the grain, which are the bran, germ, and endosperm. The body breaks down whole grains slowly, so they have less effect on a person’s blood sugar. Additionally, whole grains tend to contain more fiber and protein than refined grains.Refined grains are processed and do not contain the three original components. Refined grains also tend to have less protein and fiber, and they can cause blood sugar spikes.
Grains used to form the base of the government-approved food pyramid, meaning that most of a person’s daily caloric intake came from grains. However, the updated guidelines suggest that grains should make up only a quarter of a person’s plate.
At least half of the grains that a person eats daily should be whole grains. Healthful whole grains include:
- quinoa
- oats
- brown rice
- barley
- buckwheat
Protein
The 2015–2020 Dietary Guidelines for Americans state that all people should include nutrient-dense protein as part of their regular diet. The guidelines suggest that this protein should make up a quarter of a person’s plate. Nutritious protein choices include:
- lean beef and pork
- chicken and turkey
- fish
- beans, peas, and legumes
Dairy
Dairy and fortified soy products are a vital source of calcium. The USDA recommend consuming low-fat versions whenever possible. Low-fat dairy and soy products include:
- ricotta or cottage cheese
- low-fat milk
- yogurt
- soy milk
People who are lactose intolerant can opt for low-lactose or lactose-free products, or choose soy-based sources of calcium and other nutrients.
A balanced diet can help a person lose weight by:
- increasing their protein intake
- avoiding excessive carbohydrates or processed foods
- getting essential nutrients, including minerals, vitamins, and fiber
- preventing binge eating
People interested in losing weight should begin or enhance an exercise routine. For some people, adding 30 minutes of walking each day and making minor changes, such as taking the stairs, can help them burn calories and lose weight. For those that can, adding moderate exercise that includes cardio and resistance training will help speed weight loss. Eating a balanced diet means eating foods from the five major groups.
Dietary guidelines change over time, as scientists discover new information about nutrition. Current recommendations suggest that a person’s plate should contain primarily vegetables and fruits, some lean protein, some dairy, and soluble fiber. People interested in weight loss should also consider introducing moderate exercise into their routines.
8 tips for healthy eating
These 8 practical tips cover the basics of healthy eating and can help you make healthier choices.
The key to a healthy diet is to eat the right amount of calories for how active you are so you balance the energy you consume with the energy you use.
If you eat or drink more than your body needs, you’ll put on weight because the energy you do not use is stored as fat. If you eat and drink too little, you’ll lose weight.
You should also eat a wide range of foods to make sure you’re getting a balanced diet and your body is receiving all the nutrients it needs.
It’s recommended that men have around 2,500 calories a day (10,500 kilojoules). Women should have around 2,000 calories a day (8,400 kilojoules).
Most adults in the UK are eating more calories than they need and should eat fewer calories.
1. Base your meals on higher fibre starchy carbohydrates
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.
They contain more fibre than white or refined starchy carbohydrates and can help you feel full for longer.
Try to include at least 1 starchy food with each main meal. Some people think starchy foods are fattening, but gram for gram the carbohydrate they contain provides fewer than half the calories of fat.
Keep an eye on the fats you add when you’re cooking or serving these types of foods because that’s what increases the calorie content – for example, oil on chips, butter on bread and creamy sauces on pasta.
2. Eat lots of fruit and veg
It’s recommended that you eat at least 5 portions of a variety of fruit and veg every day. They can be fresh, frozen, canned, dried or juiced.
Getting your 5 A Day is easier than it sounds. Why not chop a banana over your breakfast cereal, or swap your usual mid-morning snack for a piece of fresh fruit?
A portion of fresh, canned or frozen fruit and vegetables is 80g. A portion of dried fruit (which should be kept to mealtimes) is 30g.
A 150ml glass of fruit juice, vegetable juice or smoothie also counts as 1 portion, but limit the amount you have to no more than 1 glass a day as these drinks are sugary and can damage your teeth.
3. Eat more fish, including a portion of oily fish
Fish is a good source of protein and contains many vitamins and minerals.
Aim to eat at least 2 portions of fish a week, including at least 1 portion of oily fish.
Oily fish are high in omega-3 fats, which may help prevent heart disease.
Oily fish include:
- salmon
- trout
- herring
- sardines
- pilchards
- mackerel
Non-oily fish include:
- haddock
- plaice
- coley
- cod
- tuna
- skate
- hake
You can choose from fresh, frozen and canned, but remember that canned and smoked fish can be high in salt.
Most people should be eating more fish, but there are recommended limits for some types of fish.
4. Cut down on saturated fat and sugar
Saturated fat
You need some fat in your diet, but it’s important to pay attention to the amount and type of fat you’re eating.
There are 2 main types of fat: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease.
On average, men should have no more than 30g of saturated fat a day. On average, women should have no more than 20g of saturated fat a day.
Children under the age of 11 should have less saturated fat than adults, but a low-fat diet is not suitable for children under 5.
Saturated fat is found in many foods, such as:
- fatty cuts of meat
- sausages
- butter
- hard cheese
- cream
- cakes
- biscuits
- lard
- pies
Try to eat less saturated fat and choose foods that contain unsaturated fats instead, such as vegetable oils and spreads, oily fish and avocados.
For a healthier choice, use a small amount of vegetable or olive oil, or reduced-fat spread instead of butter, lard or ghee.
When you’re having meat, choose lean cuts and cut off any visible fat.
All types of fat are high in energy, so they should only be eaten in small amounts.
Sugar
Regularly consuming foods and drinks high in sugar increases your risk of obesity and tooth decay.
Sugary foods and drinks are often high in energy (measured in kilojoules or calories), and if consumed too often can contribute to weight gain. They can also cause tooth decay, especially if eaten between meals.
Free sugars are any sugars added to foods or drinks, or found naturally in honey, syrups and unsweetened fruit juices and smoothies.
This is the type of sugar you should be cutting down on, rather than the sugar found in fruit and milk.
Many packaged foods and drinks contain surprisingly high amounts of free sugars.
Free sugars are found in many foods, such as:
- sugary fizzy drinks
- sugary breakfast cereals
- cakes
- biscuits
- pastries and puddings
- sweets and chocolate
- alcoholic drinks
Food labels can help. Use them to check how much sugar foods contain.
More than 22.5g of total sugars per 100g means the food is high in sugar, while 5g of total sugars or less per 100g means the food is low in sugar.
5. Eat less salt: no more than 6g a day for adults
Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke.
Even if you do not add salt to your food, you may still be eating too much.
About three-quarters of the salt you eat is already in the food when you buy it, such as breakfast cereals, soups, breads and sauces.
Use food labels to help you cut down. More than 1.5g of salt per 100g means the food is high in salt.
Adults and children aged 11 and over should eat no more than 6g of salt (about a teaspoonful) a day. Younger children should have even less.
6. Get active and be a healthy weight
As well as eating healthily, regular exercise may help reduce your risk of getting serious health conditions. It’s also important for your overall health and wellbeing.
Being overweight or obese can lead to health conditions, such as type 2 diabetes, certain cancers, heart disease and stroke. Being underweight could also affect your health.
Most adults need to lose weight by eating fewer calories.
If you’re trying to lose weight, aim to eat less and be more active. Eating a healthy, balanced diet can help you maintain a healthy weight.
Lose weight with the NHS weight loss plan, a 12-week weight loss guide that combines advice on healthier eating and physical activity.
If you’re underweight, see underweight adults. If you’re worried about your weight, ask your GP or a dietitian for advice.
7. Do not get thirsty
You need to drink plenty of fluids to stop you getting dehydrated. The government recommends drinking 6 to 8 glasses every day. This is in addition to the fluid you get from the food you eat.
All non-alcoholic drinks count, but water, lower fat milk and lower sugar drinks, including tea and coffee, are healthier choices.
Try to avoid sugary soft and fizzy drinks, as they’re high in calories. They’re also bad for your teeth.
Even unsweetened fruit juice and smoothies are high in free sugar.
Your combined total of drinks from fruit juice, vegetable juice and smoothies should not be more than 150ml a day, which is a small glass.
Remember to drink more fluids during hot weather or while exercising.
8. Do not skip breakfast
Some people skip breakfast because they think it’ll help them lose weight.
But a healthy breakfast high in fibre and low in fat, sugar and salt can form part of a balanced diet, and can help you get the nutrients you need for good health.
A wholegrain lower sugar cereal with semi-skimmed milk and fruit sliced over the top is a tasty and healthier breakfast.
Conclusion
Eating a balanced diet is essential for a healthy lifestyle, and it doesn‘t have to be complicated or time consuming. With some simple steps like planning meals in advance, being mindful of portion sizes, and eating a variety of foods, you can easily create a balanced and nutritious diet that works for you.
Furthermore, don’t forget to listen to your body’s signals, such as when you’re full, and follow a regular exercise routine to help you reach your health goals. With the right knowledge and the right mindset, you can easily achieve a balanced diet, and start to reap the benefits of a healthier lifestyle.
