In addition to regular exercise, paying attention to what a person eats and being aware of what constitutes a balanced diet can help to maintain a fit and healthy lifestyle.
The British Nutrition Foundation has provided details outlining the recommended amount of each of the following food groups which can help sustain that diet.
Grains
- Should constitute around 30% of our diet.
Bread, Rice, Potatoes and Pasta are starchy foods, a good source of energy and preferable to fats.
Grains are loaded with insoluble fibre, which the body cannot digest, and therefore help transport other food and waste through the digestive system. Fibre gives a full feeling, reducing the likelihood of overeating.
Men should aim for six to seven servings per day and women five to six.
Meat, Fish, Eggs and Beans
- Should constitute around 12% of our diet.
These are the main sources of protein, which help keep the body tissue strong and immune system healthy. They also contain several crucial vitamins and minerals, which the body could not function without.
Approximately 170g of meat or fish per day can be sufficient to keep healthy. However, too much meat can raise cholesterol levels, increasing the risk of heart disease. Fish is recommended as a superior alternative with the advised amount being two portions of fish or shellfish a week.
Fruit and Vegetable
- Should constitute around 30% of our diet.
The five portions a day mantra is a minimum – five to nine would be the advised recommendation.
These foods are low in fat and the best source of vitamins and minerals. Drinking fruit juice, adding fruit to cereal, using vegetables or pulses in stir-fries and curries are ways to improve the fruit and vegetable intake.
Milk and Dairy
- Should constitute around 15% of our diet.
Three servings a day should prove sufficient.
In addition to providing protein and vitamins A and B12, dairy products are a good source of calcium, necessary to keep bones strong and healthy.
Cheese is sometimes criticised as a source of high fat content but is acceptable in small quantities. A concern could be the salt found in many cheeses and butters. It is recommended that adults eat no more than 6g of salt each day and a suggestion is to check labelling when buying these products.
Fat and Sugars
- Should constitute around 7% of our diet.
There is no need to abstain completely from sweet or fatty foods and moderation is the key. As fat helps absorb vitamins and is a good source of energy and amino acids, it is important to have some in the diet.
However, increased levels of fat, particularly saturated and trans fats are linked to heart disease. Switching to unsaturated fats can help reduce cholesterol levels with fish, nuts, and plant oils providing good sources.
Example of a Balanced Daily Diet
Cereal with Skimmed Milk and Fruit Juice (Breakfast)
Tomato and Mozzarella Sandwich with Wholemeal Bread / Piece of Fruit, Fruit Juice / Chocolate Bar or Brownie (Lunch)
Grilled Chicken or Salmon with Sauce with Boiled Potatoes, Broccoli and Green Beans (Dinner)
Achieving a Balanced Diet
A balanced diet can be achieved by understanding the importance of relevant food groups and implementing the recommended intake into meals.
In addition to that provided above, further information on nutrition and its importance in the role of health and general well being can be found through the British Nutrition Foundation.
Sources and for Further Information
British Nutrition Foundation
The Observer Book Of Food (2008)
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