Balanced diets are vital to good health. A properly composed meal can help us feel our best, improve immunity, and lower our risk for chronic diseases.
Diets that promise quick fixes do not necessarily contribute to healthy eating in the long run, which is why the Ultimate Guide to Understanding and Implementing Balanced Diets offers tips for making lasting lifestyle changes.
Food Groups
As diet trends and nutrition advice can often conflict, it’s essential to remember there are fundamental healthy eating guidelines – among them are food groups – which can guide our choices for proper nourishment.
Fruits, vegetables, grains, protein foods and dairy are the five primary food groups. To enhance your dietary health and make the most of it, switch from white versions of breads and pasta to wholegrain ones and include wholemeal breakfast cereals or oats into your routine daily routine. Incorporating nuts and seeds (unsalted and plain) for fibre, iron and B vitamin benefits is also highly beneficial to your health.
Protein
With so many diet fads and contradicting nutrition advice available today, it can be challenging to know how best to incorporate nutrition into one’s lifestyle. Yet understanding its fundamentals unlocks an array of advantages:
A healthy diet includes foods rich in essential macro- and micronutrients that fuel and nourish our bodies, such as protein, carbohydrates, fats and vitamins/minerals. Learn more about what constitutes a balanced diet!
Carbohydrates
Carbs provide a major energy source (4 calories per gram). You’ll find carbohydrates in foods like sugars, starches and fibers; further divided into monosaccharides (simple carbohydrates), disaccharides (two monosaccharides bonded together), and polysaccharides (three or more monosaccharides linked together).
Healthy carbohydrates can play an essential role in supporting optimal body functioning, but should be eaten in moderation. Aim to consume foods rich in nutrient density while limiting intake of saturated fats and added sugars. Fruits, vegetables, whole grains and tubers make excellent sources of carbs.
Fats
Amidst an ocean of diet fads and conflicting nutrition advice, understanding the roles of macronutrients, fiber, vitamins and minerals is the key to living an optimum life. By fueling your body with these essential ingredients, optimal health will follow suit.
Opting for whole foods over processed ones increases satiety while cutting calories. Achieve healthy weight requires managing caloric intake by restricting added sugars and practicing portion control, while adding healthier fats like olive oil or pistachios increases nutritional value while keeping saturated fat levels under control.
Vegetables
Vegetables are low in both fat and calories while packed full of essential nutrients, making them an essential component of any healthy diet. At least five servings should be eaten each day to maximize nutrition intake.
Fruits and vegetables can be consumed raw or cooked, but for optimal nutrition it’s best to opt for those low in calorie such as those prepared using methods like steaming or roasting. Incorporating high-fat cooking techniques like breading and frying as these add unnecessary calories.
Explore different vegetable choices, including root and stem vegetables.
Fruits
Fruits provide essential vitamins and minerals, such as potassium, vitamin C and folate, while also being high in fiber – something essential to digestion. You can consume fruits fresh, frozen or canned – when selecting canned varieties make sure that those packed in juice rather than syrup are selected – one cup of fruit equals approximately one small apple, one banana, 1/2 cup of dried fruit or 100% juice! For an interactive way to learn about different kinds of fruits why not download our Fruit Photo Flashcards today?
Dairy
Dairy products provide both proteins and fats that can help make you feel full, as well as essential vitamins and minerals, including calcium which promotes bone health.
Most individuals are recommended to consume three servings of dairy a day. This could include low-fat milk, cheese and yogurt. Eliminating dairy from one’s diet would reduce intakes of calcium, magnesium, potassium, Vitamin A and Vitamin D which all play important roles in overall health.
Other Nutrients
Discovering all of the essential vitamins, minerals, and fats necessary for good health can be daunting, so instead of making drastic changes all at once it is best to gradually incorporate more balanced meals. A great way to begin is switching out processed breakfast cereal for wholegrain low sugar varieties served with semi-skimmed milk and fruit slices as an easy start of the day. For those intolerant of dairy foods switching over to plant-based proteins like beans or soy may also provide relief.
