What does it mean to eat a ‘balanced diet’?
Making yourself nutritious and home-cooked meals can be one of the most daunting and stressful parts of eating at home. You may want to eat well and spend less money on ordering in or packaged meals, but you’re probably a bit stuck on what that looks like. Don’t worry, we’ve put together this easily digestible blog so that you can know that you are getting the right food you need without the worry. When you do have a well-balanced diet, you’re less likely to get afternoon slumps, lack concentration and get sugar spikes. You’ll also be supplying your body with some of these essential vitamins and minerals:
Calcium and Vitamin D: Essential for the normal growth and development of bones.
Iron: Supports normal cognitive development.
Vitamin D: Helps support the immune system.
Omega-3 DHA: Supports normal brain function.
So, what does a balanced diet look like?
Having a healthy and well-balanced diet does not mean everything on your plate is fruits and vegetables. Actually having a well-balanced diet means having foods from all different food groups and be open to trying new foods. As a simple place to start we encourage you to base the majority of your diet around these 5 major food groups:
● fruit and vegetables
● potatoes, bread, rice, pasta and other starchy carbohydrates
● beans, pulses, fish, eggs, meat and other proteins
● dairy and alternatives
● oils and spreads (The NHS: The Eatwell Guide)
Fruit and Vegetables
We all know that Fruit and vegetables are great for us and that’s because they are an excellent source of vitamins and minerals. They also provide starchy fibre which is essential to maintaining a healthy gut and digestion! Aim to eat 5 portions a day and choose from fresh, frozen, canned, dried or juiced depending on preference and convenience. A portion can be an 80g fruit, like an apple, pear or orange, a dessert bowl of salad, 3 heaped tablespoons of vegetables or 1 heaped tablespoon of dried fruit (with meals). If you are going to drink fruit juice, try and stick to just one small glass (150ml) a day at meals to prevent tooth decay.
Our one key takeaway is to have a least one piece of fruit or vegetable with every meal
Potatoes, bread, rice, pasta and other starchy carbohydrates
These foods should make up just over a third of a balanced diet and basing each meal around them is a great start. Carbohydrates are the first source of energy that our bodies burn, so whenever possible choose whole grains, as these are higher in fibre and nutrients, so will digest more slowly and keep you fuller for longer.
So change your white rice to brown rice, try porridge in the mornings and don’t be afraid of eating brown pasta, spaghetti and noodles, they will all help you stay full and satisfied for longer.
Beans, pulses, fish, eggs, meat and other proteins
Beans, pulses, fish, eggs and meat otherwise known as protein are essential for growth and repair and your requirements will differ based on your activity level. If you are choosing to get your protein from meat, be wary that some types of meat can be high in saturated fat but choosing different cuts and be mindful of how you cook it can make a big difference. By limiting processed meats such as sausages and bacon, cutting off the fat, removing the skin from chicken and opting for leaner grilled meats, you can decrease your saturated fat intake and lower your risk of heart disease (NHS, Live well). If you eat processed meats, try and reduce this to no more than 70g a day.
Beans and pulses are not only good for vegetarians but can be a healthy and cheaper alternative to fill up meals such as pasta, bolognese’s - they’re naturally low in fat and full of fibre too!
Fish you can eat fresh, frozen or canned and aim for 2 portions of fish per week with one being oily (SMASH) such as salmon, mackerel, anchovies, sardines and herring.
Boiled, scrambled or poached eggs provide an excellent source of B vitamins, selenium, zinc and iron. They are a great supplement to breakfast, lunch or dinner, look at our recipe page for some delicious ideas. If you are including them, just try and avoid adding salt and saturated fats such as butter when having them.
Dairy and alternatives
Adding a variety of dairy foods, such as cheeses, milk and yoghurt can be part of a balanced diet as they are an excellent source of calcium, fats and protein. Unsweetened calcium-fortified dairy alternatives like soya milk, soya yoghurts and soya cheeses also make a great alternative and count as part of this group too!
Remember to look at the labels on dairy products for added sweeteners and salts.
Oils and Spreads
A small amount of fat, found in oils and spread, is essential in a healthy and balanced diet as they help the body absorb fat-soluble vitamins such as vitamin A, vitamin D and vitamin E. Wherever possible include unsaturated fat spreads such as those from vegetables; olive oil, sunflower oil, walnut oil as well as oily fish, nuts and seeds. Too much saturated fat in your diet can raise cholesterol and increase risk of heart disease.
With all of these taken into consideration, it’s important to make sure you are eating foods you enjoy. If you find you don’t like wholewheat pasta, try changing to brown rice instead and if you have a day where you don’t manage to have your five fruit and veg, just try again the next day. Your diet should be adaptable and it will change as time goes on, just like you won’t be able to make drastic changes overnight. Everyone will start somewhere when it comes to having a balanced diet and, at City Catering, we hopefully have the resources and inspiration you need to keep going.
Get support, guidance and inspiration on cooking from scratch through our open-and-free to all Cooking at Home program, right here.