Current Recommendations For A Healthy Balanced Diet

How to Have a Healthy Balanced Diet

What is a Balanced Diet?

A balanced diet is an eating plan that provides all the essential nutrients your body needs from a variety of foods. Eating a balanced diet is important for good health and wellbeing. It can help you feel energised and reduce your risk of some long-term health conditions, such as heart disease, stroke, and diabetes. A balanced diet should include a variety of foods from the five major food groups: grains, protein, dairy, fruits, and vegetables.

Which Foods Should I Choose?

When selecting food for a balanced diet, you should opt for nutrient-rich whole foods with plenty of fibre, vitamins, and minerals. These include fruit and vegetables, whole grains, healthy proteins, and low-fat dairy products. You should also try to avoid processed and packaged foods, as they can be high in sugar, salt, fat, and calories.

How Much Should I Eat?

The amount of food you should eat depends on your age, gender, and activity level. Generally, it is recommended that adults get at least five servings of fruit and vegetables a day, six to eleven servings of grains, two to three servings of protein, and three servings of dairy. For more detailed information on servings, you can refer to the USDA dietary guidelines.

What About Fats and Sugars?

Fats and sugars should be limited in a balanced diet. Healthy sources of fat include nuts, avocados, and olive oil. Unhealthy sources of fat are those found in processed and fried foods, such as chips and French fries. For added sugars, it is recommended that you limit your intake to no more than 10% of your total daily calories.

What About Dietary Restrictions?

If you have dietary restrictions, such as food allergies or sensitivities, it is important to consult with your doctor or a dietician to ensure you are getting all of the essential nutrients your body needs. They can provide you with an appropriate eating plan that takes into account any dietary restrictions you may have.

What About Supplements?

In some cases, it may be necessary to take supplements to ensure you are getting all the essential nutrients your body needs. This is particularly true if you are vegan or vegetarian, as you may not be getting enough iron, zinc, omega-3 fatty acids, and vitamin B12. However, it is important to note that supplements should not replace a healthy, balanced diet. Instead, you should use them to supplement your diet and ensure you are getting all the essential nutrients your body needs.