what is a balanced diet?

It's a way of ensuring you eat all the required nutrients for your body to function properly. A balanced diet will not be the same for everyone. We're all different and often, individuals will require different amounts and types of nutrients. What your body needs will depend on age, gender, lifestyle, health and the rate at which your body works.

Eating a balanced diet is key in maintaining good health and keeping your body in optimum condition. A balanced diet doesn't cut out food groups; it consists of a wide variety of foods to support your body and keep you energised, motivated and healthy.

It may sound simple, but with so much information available, messages about 'healthy eating' can become unclear. Facts become fads and knowing what's good for you can be misunderstood. Here, we'll provide some general information on the foods our body needs.

Carbohydrates

This food group includes potatoes and grains such as wheat, barley and rice.

Starchy carbohydrates are the body’s main source of energy, therefore it should make up roughly one-third of your diet. Consequently, it’s important to understand the different types of starchy carbohydrates and which are the healthier options.

Research has shown that eating wholegrains (rather than refined grains) reduces the risk of stroke, type-2 diabetes and heart disease. Opt for wholegrain where possible to maintain digestive health and give you more fibre, vitamins and minerals.

Fruit & Vegetables

Fruit and vegetables are high in fibre and packed full of vitamins and minerals.

Different colours indicate different nutrients too, which each play a part in keeping our bodies healthy. This is why it’s important to eat the rainbow and embrace a variety every day.

It’s not only fresh that can make up your five-a-day: frozen, tinned, dried fruit and vegetables all count. In fact, frozen retains more vitamins and minerals, because it is picked and iced at peak ripeness, when it’s at its most nutritious and flavourful.

Dairy

Dairy is a great source of protein, vitamins and minerals. Probably the most well-known of these is calcium, which is needed for healthy teeth and strong bones. When choosing your dairy sources try and go for low-fat or fat-free options but be aware that fat-free flavoured yogurts often contain added sugar to boost flavour.

If you’re allergic or intolerant to dairy, there are alternatives that you can use such as soy, nut, oat or rice milks. Also, if you are choosing plant-based drinks, look for those that are unsweetened and fortified with the vitamins and minerals usually found in animal milks, e.g. calcium, vitamin B12 and iodine. You should aim for 3 servings of dairy per day.

Protein

Protein provides us with key amino acids, which are the building blocks of the body. Our bodies are continually building and renewing cells, and we need amino acids to be able to do this.

In the UK we usually get enough protein, but we do need to be mindful that we’re not having too much. Because only about one-eighth of your balanced diet should be made up of protein.

Different types of protein provide us with the variety of vitamins and minerals that we need to stay healthy and strong therefore, it's very important to vary your protein sources. As well as eating meat and fish, we should include vegetarian sources each week; eggs, beans and pulses, tofu, nuts and seeds are all great alternatives. When you do choose meat, buy lean cuts where you can, and limit your intake of processed meat.

You should be eating 2-3 servings of protein per day, which can come from a range of different foods. This may vary for different people depending on your specific requirements and activity level.

Fats

There are two types of fat that can be found in food, saturated and unsaturated. Unsaturated fat can help lower cholesterol and provide essential fatty acid, omega-3. Found in oily fish, such as mackerel, tuna and salmon, avocado, nuts and olive oil, unsaturated fat can also help the body absorb vital vitamins, such as vitamin A, D and E.

Saturated fat can be found in cakes, biscuits, crisps, hard cheese and pastry. Eating an excess of saturated fat can lead to health problems, it can raise cholesterol in the blood which, in turn, increases the risk of developing heart disease.

A balanced meal of roast salmon with green lentils, leeks and tenderstem broccoli