HOW TO EAT WELL  How To Eat a Balanced Diet

Eating a Balanced Diet

Eating a healthy, balanced diet is important for your overall health and can help you feel great. This means enjoying a variety of foods in the right amounts to maintain a healthy weight.

Key Points for a Healthy Diet

The Eatwell Guide suggests that to have a balanced diet, you should:

• Eat at least 5 portions of different fruits and vegetables each day.

• Base your meals on starchy foods like potatoes, bread, rice, or pasta.

• Include dairy or dairy alternatives, such as soy drinks.

• Consume protein sources like beans, pulses, fish, eggs, and meat.

• Use unsaturated oils and spreads in small amounts.

• Drink plenty of fluids, aiming for 6 to 8 glasses a day.

Limit foods and drinks that are high in fat, sugar, and salt.

Understanding Food Groups

Fruits and Vegetables: Are You Getting Your 5 A Day? Fruits and vegetables are rich in vitamins, minerals, and fiber. Aim for at least 5 portions daily. These can be fresh, frozen, canned, dried, or juiced.

A portion can be:

• 80g of fresh, canned, or frozen fruit or vegetables.

• 30g of dried fruit (keep it to mealtimes).

• 150ml of fruit juice or smoothie (limit to 1 portion a day).

Simple ways to reach your 5 A Day include adding fruit to your cereal, swapping snacks for fruit, or including a salad with your meals.

Starchy Foods Starchy foods should make up over a third of your daily intake. Choose wholegrain options like brown rice and whole wheat pasta, as they have more fiber and nutrients. Eating potatoes with the skin also adds fiber.

Dairy Foods Dairy products like milk, cheese, and yogurt are good sources of protein and calcium. Opt for lower fat and sugar options, such as semi-skimmed milk and lower fat yogurt.

Protein Sources Protein is important for growth and repair. Include lean meats, eggs, fish, and pulses in your diet. Try to eat fish at least twice a week, including one portion of oily fish. Nuts are healthy snacks but should be eaten in moderation because they are high in fat.

Fats You need some fat in your diet, but focus on unsaturated fats, which are healthier. Be mindful that all fats are high in calories, so use them sparingly.

Reducing Unhealthy Foods

Cut down on saturated fats, sugars, and salt. High levels of these can lead to health problems like heart disease, obesity, and high blood pressure. Check out tips for healthier eating to learn how to make better choices.

Need to Lose Weight?

If you're overweight, you can use the BMI calculator to check your weight. The NHS offers a free 12-week weight loss plan to help you lose weight safely and create healthier habits.

Getting Help with Weight Management

If you need support managing your weight, you can often refer yourself to local services without needing to see a doctor. To find services near you, ask your GP surgery staff, check their website, or search online for NHS weight management services.