A Balanced Diet: The Basics

So (hopefully!) we all enjoy exercising and are familiar with that great feeling after a good workout. Additionally, we know that eating well makes you feel good too and that nutrition and exercise come hand in hand. We are often told to eat a “healthy” or “balanced” diet; but what exactly is a "healthy" diet? There are lots of different opinions and controversy over this, so I’m going to try and break it down into its simplest form, based on recommended guidelines- as opposed to those you may be inclined to sway with on social media...

A balanced diet can be defined as “one that contains a well-proportioned amount of all the food groups and contains adequate levels of both macro and micronutrients.” However, it is important to note that sufficient fluid intake is important too and that matching overall energy expenditure with energy intake is key to maintain that balance.

So what does a “balanced diet” look like? You may be familiar with the image below:

The UK government uses the Eatwell plate guide to demonstrate how each of the food groups should be proportioned.

It splits a healthy diet into 5 key categories:

1. Fruits and veg= These should make up 1/3 of your diet and you should aim to consume at least 5 different portions.

2.Starchy foods= These should make up another 1/3. Try to chose wholegrain varieties where possible to increase fibre intake and manage blood sugar levels.

3. Proteins= This is the next largest group and includes meat, fish, eggs, beans, pulses etc. Opt for leaner sources and aim for 2 portions of fish a week, 1 of which should be oily. It is recommended to eat more beans and pulses and less red processed meat due to links with cancers.

4. Dairy and alternatives= Foods such as milk, cheese, yoghurt, cream and alternatives such as soy are included in this smaller section. Aim for low fat sources and low sugar where possible.

5. Oils and spreads= This is the smallest category and consists of fats which are essential in the diet. Aim for unsaturated options such as plant or nut based oils and use sparingly.

The model recognises “treats” are consumed but places them outside the plate as they should be eaten less often due to their higher fat and sugar content. Fluid intake again is highlighted, noting how much to consume and that water, tea, coffee and other fluids count.

But one size doesn’t fit all…

There are many debates and criticisms of the model but I think it is a good starting point particularly for those who need guidance and structure to their diet, or those have little knowledge on what "good nutrition" is.

I have studied nutrition for sport and exercise and understand that in some cases for athletes the Eatwell plate would not work e.g endurance athletes may need up to 60% carbohydrate intake and weightlifters/bodybuilders may increase protein intake up to 1/3 for an upcoming competition. There are also varying religious and personal beliefs which come into play, but I shall not delve into that today!

Personally, as a Nutritional Advisor I cannot prescribe- I can only advise- and I think it is a good model to base a simple diet on. That is exactly what it is- a GUIDE.

At this current time of uncertainty, it may be easy to let your nutrition slip slightly, so take a look and familiarise yourself with the basic recommendations. We may not be able to control some things right now- but you can definitely control what is on your plate for dinner!

#healthyeating #balanceddiet #nutrition #nutritionaladvisor #eatwell