A balanced diet contains all the following:
- You need energy to stay active all-day
- You will get the nutrients that you need to grow and repair. This will help you stay healthy and strong.
Maintaining a healthy body weight can be achieved by staying active and eating healthy, balanced meals.
Some key nutrients, such as zinc, iron, vitamin B, C, E and vitamin A, can cause your immune system to be weakened.
Learn more about vitamins, minerals, and nutrients
Type 2 Diabetes
Reduce your risk of type 2 diabetes by maintaining a healthy body weight and eating a diet rich in fibre and low in saturated fats.
Learn more about type 2 Diabetes
Heart Health
Maintaining blood pressure and cholesterol levels with a healthy diet that includes fruits, vegetables, whole grains, and low-fat dairy can reduce the risk of heart disease.
Too much salt or saturated fats can cause high blood pressure and elevated cholesterol.
A portion of oily Salmon or trout each week will also reduce your risk of heart disease. Oily fish contains high levels of Omega-3 fatty acids, which are beneficial for your heart.
Strong teeth and bones
Calcium-rich foods can keep your teeth and bones healthy and slow down bone loss associated with ageing (osteoporosis).
Calcium is commonly associated with dairy foods, but it can be obtained by:
- Sardines, pilchards and tinned Salmon (with Bones)
- Dark green vegetables, such as broccoli and kale
- Calcium-fortified foods – like soya products and fruit juices
Vitamin D is essential for calcium absorption, so make sure to get out in the sun (your body produces vitamin D when exposed to sunlight) and eat plenty of vitamin D-rich foods such as oily seafood and fortified grains.
Vitamin D: More information
How to control your weight
A healthy diet, which includes plenty of fruits, vegetables, whole grains, and meat, with a moderate amount of unsaturated fats and dairy, can help you manage your weight. A good variety of foods each day can help you lose weight.
A healthy diet and regular exercise can help lower cholesterol and blood pressure levels and reduce the risk of developing type 2 diabetes.
