08/02/2022
BALANCE DIET AND HEALTHY LIVING.
Nrs. Aishat Onikoyi O.
A balanced diet includes foods from all groups of diet and fulfills a personโs nutritional needs.
Eating a balanced diet helps people maintain good health and reduce their risk of disease.
A healthful, balanced diet includes foods from these five groups:
โข Vegetables&. Fruits
โข Starchy foods
โข Protein
โข Dairy
โข Fats.
A diet based on starchy foods such as potatoes, rice and pasta; with plenty of fruit and vegetables; some protein-rich foods such as meat, fish and lentils; some milk and dairy foods; and not too much fat, salt or sugar, will give you all the nutrients you need.
When it comes to a healthy diet, balance is the key to getting it right. This means eating a wide variety of foods in the right proportions, and consuming the right amount of food and drink to achieve and maintain a healthy body weight.
1. Fruit and vegetables
Fruit and vegetables are a vital source of vitamins and minerals. It's advised that we eat five portions of a variety of fruit and vegetables a day.
There's evidence that people who eat at least five portions a day are at lower risk of heart disease, stroke and some cancers.
What's more, eating five portions is not as hard as it might sound. Just one apple, banana, pear or similar-sized fruit is one portion. A slice of pineapple or melon is one portion. Three heaped tablespoons of vegetables is another portion.
Having a sliced banana with your morning cereal is a quick way to get one portion. Swap your mid-morning biscuit for a tangerine, and add a side salad to your lunch. Add a portion of vegetables to dinner, and snack on dried fruit in the evening to reach your five a day.
2. Starchy foods
Starchy foods should make up around one third of everything we eat. This means we should base our meals on these foods.
Potatoes are an excellent choice of a starchy food and a good source of fibre. Leave the skins on where possible to keep in more of the fibre and vitamins. For example, when having boiled potatoes or have a jacket potato, eat the skin too.
Try to choose wholegrain or wholemeal varieties of starchy foods, such as brown rice, whole wheat pasta and brown wholemeal bread. They contain more fibre and usually more vitamins and minerals than white varieties.
3. Proteins:
Meat, fish, eggs and beans are all good sources of protein, which is essential for growth and repair of the body. They are also good sources of a range of vitamins and minerals.
Meat is a good source of protein, vitamins and minerals such as iron, zinc and B vitamins. It is in also one of the main sources of vitamin B12. Try to eat lean cuts of meat and skinless poultry whenever possible to cut down on fat. Always cook meat thoroughly.
Fish is another important source of protein, and contains many vitamins and minerals. Oily fish is particularly rich in omega-3 fatty acids.
Aim for at least two portions of fish a week, including one portion of oily fish. You can choose from fresh, frozen or canned, but canned and smoked fish can be high in salt.
Eggs and pulses (including beans, nuts and seeds) are also great sources of protein. Nuts are high in fibre and a good alternative to snacks high in saturated fat, but they do still contain high levels of fat, so eat them in moderation.
4. Dairy foods
Milk and dairy foods such as cheese and yoghurt are good sources of protein. They also contain calcium, which helps to keep your bones healthy.
To enjoy the health benefits of dairy without eating too much fat, use semi-skimmed milk, skimmed milk or 1% fat milks, lower-fat hard cheeses or cottage cheese, and lower-fat yoghurt.
5. Fats
Fats and sugar are both sources of energy for the body, but when we eat too much of them we consume more energy than we burn, and this can mean that we put on weight. This can lead to obesity, which increases our risk of type 2 diabetes, certain cancers, heart disease and stroke.
We have 2 types of fat:
โข Saturated fat is found in foods such as cheese, sausages, butter, cakes, biscuits and pies. It can raise your blood cholesterol level and increase your risk of heart disease.
โข Unsaturated fats, on the other hand, can help to lower cholesterol and provide us with the essential fatty acids needed to help us stay healthy. Oily fish, nuts and seeds, avocados, olive oils and vegetable oils are sources of unsaturated fat.
Try to cut down on foods that are high in saturated fat and have smaller amounts of foods that are rich in unsaturatedk fat instead. For a healthy choice, use just a small amount of vegetable oil or reduced fat spread instead of butter, lard or ghee. When having meat, choose lean cuts and cut off any visible fat.
Sugar occurs naturally in foods such as fruit and milk, but we don't need to cut down on these types of sugar. Sugar is also added to lots of foods and drinks such as sugary fizzy drinks, cakes, biscuits, chocolate, pastries, ice cream and jam. It's also contained in some ready-made savoury foods such as pasta sauces and baked beans.
Most of us need to cut down on foods with added sugar. Instead of a fizzy drink, for example, try sparkling water.
*To maintain a healthy diet, the eatwell plate shows you how much of what you eat should come from each food group*
