To maintain a healthy and balanced diet, you should eat foods from different food groups. This will ensure that your body gets the nutrients it needs. In this article, I will share some tips on how to get the nutrition your body needs.
Why is it important to eat healthily?
A balanced, healthy diet can help maintain a healthy body weight and reduce the risk of certain health conditions like heart disease, diabetes, and some forms of cancer. A healthy diet provides your body with the nutrients and energy it needs to perform its normal activities.
Carbohydrates, fruits and vegetables, protein and dairy products or alternatives to dairy are the four main food groups. Dietary fats play a vital role in the body. You should not eat too much fat. Certain types of fat are better for your heart health.
How can I eat healthier?
These seven tips will help you maintain a healthy diet and weight.
1. Five portions of fruits and vegetables per day
Fruits and vegetables are rich in vitamins, minerals and antioxidants that are vital to the body’s functions. Also, they are a great source of fibre. We should aim to eat five portions of fruits and vegetables per day.
One portion includes:
- One apple
- two satsumas
- One banana
- Three heaping tablespoons of vegetables
- One handful of grapes
Fruit and vegetables are not limited to fresh produce. They can be dried, frozen or canned.
You should also try to consume a variety of colours and types to ensure you get all the nutrients you require. 2. Include starchy carbohydrates in your meals (choose whole grains whenever possible).
Starchy carbohydrates provide a good source of energy. Include starchy carbohydrates in every meal if you can, and choose wholegrain products (for instance, whole oats or wholemeal bread, granary or wholewheat noodles, and wholemeal or wholemeal bread). Whole grains are rich in fibre and have many health benefits.
Fibre can be beneficial to your gut and reduce your risk of diabetes, heart disease and bowel cancer. Wholegrains digest slowly, so they help you feel fuller longer.
3. Include a protein source with each meal (including at least two portions of seafood per week).
Proteins are essential for tissue growth and repair. They are rich in protein and fibre and low in fat, making them a great alternative to meat. Tofu, mycoproteins and other plant-based proteins are now available in abundance.
Limiting processed meats is a good idea if you eat meat. Trim any excess fat or skin from your meat and grill it rather than fry it.
Two portions of fish (140 grams each) should be consumed per week. Oily fish such as salmon, mackerel or pilchards should be included in the weekly intake. Oily fish contains a lot of omega-3 fatty acids that are good for your health. You can also get omega-3 fatty acids from soya, nuts and seeds if you do not eat fish.
4. Add some calcium-rich dairy products or alternatives
Calcium is essential for healthy bones. Dairy products such as milk, cheese, and yoghurt are good sources of calcium and other vitamins and proteins. Nevertheless, some dairy products can be high-fat and sugar-free.
Check the labels on food packaging and choose products with lower sugar and fat content. You could, for example, select reduced-fat yoghurts or skimmed/semi-skimmed dairy products.
You can get calcium even if you don’t consume dairy products.
- calcium-fortified cereals
- Calcium-fortified Milk Alternatives
- Tofu
- Kale
- Salmon and sardines are two types of fish
Vitamin D also helps your body absorb calcium. The sun produces it under your skin. You can find it in food such as egg yolks, oily fish, and certain breakfast cereals. Experts suggest that adults should take 10 micrograms of vitamin D during winter. These supplements are available in supermarkets, health-food shops and pharmacies.
5. Switch saturated fats for unsaturated ones and limit your overall fat intake
While it is important to include some fats in your diet, they are also a concentrated source of energy. Consider the type and amount of fats you consume.
Saturated fats can increase your LDL (low-density lipoprotein) level. Over time, this can increase your risk for heart disease. Saturated fats are found in processed meats and butter.
Avoid eating too much saturated fatty acids. You can replace it with unsaturated fats such as:
- Olive oil
- Rapeseed Oil
- Nuts and seeds
- avocado
6. Reduce your intake of foods that are high in sugar and salt
Sugars that are added as a free ingredient to foods and drinks (such as syrups, biscuits, cakes or sugary drinks) can provide a lot of energy but have very little nutritional value. Adults shouldn’t consume more than 30g of sugar per day, which is about the same as six teaspoons.
Sugary foods and drinks are usually high in calories. If you want to avoid weight gain, this is important to remember. Sugary drinks and foods can increase your risk of tooth decay.
Salt can raise blood pressure, increasing your risk of coronary heart disease. Many processed foods contain salt to enhance flavour, texture, and preservation. Check the labels of your food to see how much salt is in it. Aim for less than 6 grams per day.
7. Stay hydrated
The Eatwell Guide of the UK Government recommends six to eight glasses per day. Water, low-fat dairy products, and other drinks without sugar, like tea or coffee, are included. Fruit juices and smoothies are high in sugar, but they can be counted towards your fluid intake. Limit this to just one small glass of juice (150ml) per day.
Alcohol consumption should be limited, and sugary drinks should be replaced with diet/sugar-free alternatives. Adults should not consume more than 14 units per week.
Maintaining a balanced diet and staying hydrated will improve your overall health and energy.
