A balanced diet
The key to a healthy balanced diet is not to omit any particular foods, but to balance what you eat from every group.
The ‘eat well’ plate is designed to show the recommended balance of the different food groups in your diet. Not every meal needs to be perfectly balanced, but the overall balance should be roughly in these proportions. The following explains a little more about each of the food groups.
Fruit and vegetables
These should make up about a third of your daily diet and can be eaten as part of every meal. Fruit and vegetables should also be the first choice if you feel the need for a snack.
You should eat at least five portions of fruit and vegetables each day. The unique package of nutrients and fibre contained in vegetables and fruit help digestion, general health and are also shown to guard against cancer and heart disease.
Bread, rice, potatoes and pasta
This food group should also make up about a third of your diet and contains the starchy carbohydrates that are the body’s main source of energy.
However, it is important to choose unrefined carbohydrates which contain the whole grain, such as wholewheat bread and pasta . Refined carbohydrates, such as cakes and biscuits do not contain the same nutrients, and are usually high in fat and sugar as well. Research seems to show that people who consume wholegrains have a reduced risk of certain cancers, diabetes and coronary heart disease.
The final third of the eat well plate is made up of the three food groups that need to be consumed in smaller proportions. These groups do contain nutrients essential to our diet, so it’s important not to leave them out altogether.
Milk and dairy foods
These should be eaten in moderation because of their high saturated fat content, but they’re an important source of calcium, which is essential for healthy bones and teeth. Choose low-fat or reduced-fat versions.
Meat, fish, eggs and beans
This food group includes both animal and plant sources of protein, which is a major functional and structural component of all cells. Protein provides the body with between 10 and 15 per cent of its dietary energy, and is needed for growth and repair.
Foods and drinks high in fat and/or sugar
This group makes up the smallest section on the eat well plate and includes foods that should only be eaten sparingly. This is because, although they’re an important energy source, they contain very few nutrients and are often known as ‘empty calories’.
Foods from this group are high in unhealthy components such as saturated fat, trans-fats, sugar and salt – all of which are associated with an increased risk of developing certain diseases. They should be enjoyed as occasional treats.
How to achieve a balanced diet
• Eat a variety of foods to obtain all of the essential nutrients
• Make your plate colourful, fresh and interesting
• Too much or too little can be bad for you – balance is required
• Incorporate exercise into your day
Maintaining a healthy, balanced diet
The Food Standards Agency’s eight tips for eating well are:
1. Base meals on starchy foods
2. Eat lots of fruit and vegetables
3. Eat more fish
4. Cut down on saturated fat and sugar
5. Try to eat less salt – no more than 6g a day
6. Get active and try to be a healthy weight
7. Drink plenty of water
8. Don’t skip breakfast
Portion size
In recent years, portions have been gradually getting bigger with the introduction of king-size chocolate bars, bigger bags of crisps and super-sized meals.
Larger packets and plates can encourage us to eat greater quantities of food, which increases our energy intake.
• Studies have found that eating more doesn’t increase satisfaction
• Think of ‘down-sizing’ rather than ’super-sizing’ for most foods
• Don’t restrict raw fruit and vegetables.
Some effective ways of controlling portion size are:
• Use a smaller plate
• Half fill your plate with salad and raw vegetables
• Put ‘treats’ out of sight
• Pay attention to eating – don’t graze
Remember that women generally need a little less food than men.
Energy density
This is the amount of stored energy in food. Just 1g of fat provides nine calories, which is more than double the calories in 1g of protein or carbohydrate. This means you can feel fuller on fewer calories if you choose the right foods, and in the long term you’re less likely to gain weight.
Healthy living
Food is there to enjoy, which is often forgotten amid all the media hype surrounding various food items. Just remember to keep a check on portion size and energy density.
Food habits change slowly, but you can help enjoy the process by:
• trying new foods
• joining a local cookery club to boost your culinary confidence
• having a positive attitude about food – it’s one of life’s pleasures
Exercise helps to maintain your body weight by balancing your energy intake (food eaten) with energy output (exercise).
Take small steps if you’re new to exercise. Trying the following simple steps can burn off hundreds of extra calories a week:
• use the stairs instead of the lift at work
• get off the bus one stop early and walk the rest of the way
• try to exercise with a friend.
Relevant Pages
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