Although magazines and TV programmes tell us all the time that we need to eat better, the truth is that it can sometimes be difficult to know what goes into a balanced diet. A diet rich in the necessary nutrients is important in order to give the body everything it needs to function effectively. A good diet is rich in fruit and vegetables, as well as including starchy foods, protein and dairy – you should try to limit your intake of fat and sugar, as these can cause health problems if you eat too much.
Fruit and vegetables
A great source of fibre, vitamins, minerals and antioxidants, fruit and vegetables are a vital part of your diet. It’s advised that we eat five portions of fruit and vegetables each day to ensure the right amount of nutrients. Those who eat enough fresh produce have been proven to have lower levels of heart disease, some cancers and stroke. It’s easy to include these ingredients into your diet, such as eating fruit or vegetables as a snack instead of crisps or chocolate, adding fruit as a topping on your cereal or having a portion of vegetables as a side dish to your meal, instead of chips or pasta.
Starchy foods
Foods such as bread, pasta and cereals count towards your starch intake, and these are used as an energy source in the body. This category should make up around a third of everything we eat. You can still make this area of your diet healthier by choosing wholegrain or wholemeal options where possible.
Meat, fish, eggs and beans
Protein is an important aspect of your diet for growth and repair – this can be found in meat, fish, eggs and pulses. Meat is also a great sources of iron, zinc and B vitamins. Likewise, fish is fantastic for adding omega-3 fatty acids to your body, as well as vitamins and minerals. Try to include a couple of portions of meat or fish each week to get enough of the nutrients.
Milk and dairy foods
Dairy products such as cheese, milk and yoghurt make up your sources of protein and calcium, which keeps the skeletal structure healthy. Be careful though, as some dairy products are high in saturated fats – aim for skimmed or low fat where possible to ensure you maintain a healthy diet.
Fat and sugar
Fat and sugar are both massive elements of modern diets, but they can cause numerous health problems, such as obesity, type 2 diabetes, heart disease and some cancers. There are different types of fats, but saturated and trans-fats should be avoided above all others, as these are very damaging to the body. Sugar is found naturally in some foods, such as fruit or milk, but natural sugars are fine to include in your diet – those found in fizzy drinks, biscuits, sweets and chocolate though should be avoided as much as possible.
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