Eating a healthy, balanced diet is key to maintaining good health and feeling your best. This involves consuming a variety of foods in the correct proportions and ensuring you get the right amount of food and drink to maintain a healthy weight. Let’s explore What Foods Have the nutrients you need.
Understanding the Main Food Groups
The Eatwell Guide is a great resource that demonstrates how to achieve a balanced diet. According to the guide, you should aim to:
- Consume at least 5 portions of various fruits and vegetables daily.
- Base your meals on higher-fiber starchy foods such as potatoes, bread, rice, or pasta.
- Include some dairy or dairy alternatives like soya drinks.
- Eat beans, pulses, fish, eggs, meat, and other sources of protein.
- Use unsaturated oils and spreads in small amounts.
- Drink plenty of fluids, aiming for at least 6 to 8 glasses per day.
Limit your consumption of foods and drinks high in fat, salt, and sugar. Prioritize a variety of foods from the 5 main food groups to ensure a wide range of nutrients.
Alt text: A vibrant display of diverse and healthy foods, including fresh fruits, vegetables, grains, and proteins, illustrating the variety needed for a balanced diet and good health.
The Importance of Fruits and Vegetables: Your 5 A Day
Fruits and vegetables are excellent sources of vitamins, minerals, and fiber. They should make up just over a third of your daily food intake. It is recommended to eat at least 5 portions of various fruits and vegetables each day. These can be fresh, frozen, canned, dried, or juiced.
Research suggests that people who consume at least 5 portions of fruits and vegetables daily have a lower risk of heart disease, stroke, and certain cancers.
What Counts as a Portion?
- 80g of fresh, canned, or frozen fruits and vegetables
- 30g of dried fruit (best consumed during mealtimes)
- 150ml glass of fruit juice or smoothie (limit to one portion a day due to sugar content)
One apple, banana, pear, or similar-sized fruit counts as one portion. A slice of pineapple or melon also counts as one portion, as do 3 heaped tablespoons of vegetables.
Starchy Foods: The Foundation of Your Meals
Starchy foods should make up just over a third of your overall food intake, forming the base of your meals.
Opt for wholegrain or wholemeal varieties of starchy foods like brown rice, wholewheat pasta, and brown, wholemeal, or higher-fiber white bread. These contain more fiber and often more vitamins and minerals than their white counterparts. Potatoes, especially with their skins on, are excellent sources of fiber and vitamins.
Alt text: A collection of nutritious starchy foods, including brown rice, whole wheat pasta, and potatoes with skin, highlighting their importance as a high-fiber base for a balanced diet.
Milk, Dairy, and Alternatives: Calcium and Protein Sources
Milk and dairy foods such as cheese and yogurt are good sources of protein. They also provide calcium, which is essential for healthy bones. Choose lower-fat and lower-sugar options whenever possible.
Consider semi-skimmed, 1% fat, or skimmed milk, as well as lower-fat hard cheeses or cottage cheese, and lower-fat, lower-sugar yogurt. Dairy alternatives such as soya drinks are also valuable. When purchasing alternatives, opt for unsweetened, calcium-fortified versions.
Beans, Pulses, Fish, Eggs, Meat, and Other Proteins: Essential for Growth and Repair
These foods are excellent sources of protein, which is essential for growth and repair. They also offer a range of vitamins and minerals.
Meat provides protein, vitamins, and minerals, including iron, zinc, and B vitamins, and is a primary source of vitamin B12. Choose lean cuts of meat and skinless poultry to reduce fat intake and always cook meat thoroughly. Reduce your consumption of red and processed meats like bacon, ham, and sausages.
Eggs and fish are also rich in protein and contain many vitamins and minerals. Oily fish is particularly high in omega-3 fatty acids.
Aim to consume at least 2 portions of fish each week, including 1 portion of oily fish. You can choose from fresh, frozen, or canned options, but be aware that canned and smoked fish can often be high in salt.
Pulses, including beans, peas, and lentils, are naturally low in fat and high in fiber, protein, vitamins, and minerals. Unsalted nuts are high in fiber and make a healthy snack, but consume them in moderation due to their high-fat content.
Alt text: A diverse array of protein sources, including beans, pulses, fish, eggs, and lean meats, showcasing the variety of options available for building and repairing body tissues.
Oils and Spreads: Choosing Unsaturated Fats
Some fat in your diet is essential. However, most people consume too much saturated fat. Prioritize unsaturated oils and spreads as your main source of fat. Switching to unsaturated fats can help lower cholesterol levels. Remember that all types of fat are high in energy, so consume them in small amounts.
Reducing Saturated Fat, Sugar, and Salt
Consuming too much saturated fat can raise cholesterol levels, increasing the risk of heart disease. High sugar intake increases the risk of obesity and tooth decay, while too much salt can raise blood pressure, increasing the risk of heart disease or stroke.
Maintaining a Healthy Weight
Most adults are overweight or obese. You can check whether you are a healthy weight using a BMI calculator. If weight loss is needed, a structured plan incorporating both diet and exercise can help develop healthier habits and achieve safe and sustainable weight loss.
Conclusion
Understanding what foods have the essential nutrients for a balanced diet empowers you to make informed choices that support your health and well-being. By focusing on a variety of foods from the main food groups and making conscious choices about fats, sugars, and salt, you can create a diet that nourishes your body and helps you feel your best. Consult with a healthcare professional or registered dietitian for personalized advice tailored to your specific needs.
