A balanced, healthy diet is essential to overall health and the prevention of chronic diseases. The Eatwell Guide is a practical guide that offers advice from health authorities such as Public Health England on how to maintain a healthy diet. The guide outlines what foods and in what proportions you should consume to provide your body with the nutrients it needs. This is a breakdown on how to create a balanced and nutritious diet by following the Eatwell Guide.
1. Your meals should be based on starchy foods
About one third of your daily calories should come from starchy carbohydrates. This includes foods such as potatoes, pasta and rice, along with whole grains like oats or brown bread. Whole grains are rich in fiber, and they provide energy that lasts for a long time. This prevents blood sugar spikes, which can lead to overeating and hunger.
Choose whole grain foods or those with high fiber content. You can, for example, swap white rice with brown rice or white wheat bread with whole wheat. Whole grains are not only good for digestion, but they also help to lower heart disease risk and keep blood sugar levels stable. Avoid refined carbs like sugary cereals and white bread as they have little nutritional value.
2. Eat a lot of fruit and vegetables
The Eatwell Guide is centered around fruits and vegetables. Eat at least 5 portions of fruits and vegetables per day in order to get the essential vitamins, minerals, fiber, etc. You can choose from fresh, frozen or canned fruits and vegetables, as well as dried and juiced options. Whole fruits and veggies are the best because they contain fiber and are low in calories.
Include a variety colors in your meals. Include a variety of colors in your meals.
Include fruits and vegetables in your meals. Include spinach in your omelet for breakfast, eat steamed broccoli at lunch and munch on apple slices or carrot sticks throughout the day.
3. Include protein-rich foods
The importance of protein in muscle repair, hormone production and growth is well-known. The Eatwell Guide recommends including protein in your daily diet from a variety sources, such as beans, legumes and eggs, but also meat, fish and plant-based protein, like tofu or tempeh.
Try to include lean protein and plant-based foods in your diet for a healthier one. Eat more lentils, chickpeas and beans. They are high in fiber and low in fat. Aim to consume at least 2 portions of oily fish each week. These fish are high in omega-3 fats, which promote heart health and brain functions.
When you do consume meat, opt for lean cuts. Limit processed meats, such as sausages and bacon. These are high in salt and saturated fat. Cooking foods high in protein by grilling, steaming or baking is healthier than frying because it reduces the fat content.
4. Consume dairy or dairy alternatives
Dairy products contain calcium, an important mineral for healthy bones and teeth. Eatwell Guide suggests consuming dairy products and their alternatives every day. For a healthier diet choose lower-fat dairy products like semi-skimmed, skimmed, or reduced-fat milk.
Alternatives like almond milk and soymilk can be fortified with calcium to provide nutritional benefits. Make sure that the dairy alternatives you choose are fortified with vitamin D and calcium, since these nutrients are essential for bone health.
Watch out for added sugars when buying flavored dairy products and yogurt. Choose plain yogurt and flavor it with natural sweeteners such as fresh fruit.
5. Select unsaturated oils
It’s essential to include fats in a healthy diet. But it is important that you choose the right kind. Eatwell Guide suggests choosing unsaturated oils, which are better for your blood vessels and heart. This includes oils such as olive oil, sunflower oil and rapeseed oils, as well spreads made with these oils.
Unsaturated fatty acids help lower bad cholesterol and reduce the risk of cardiovascular disease. Saturated fats such as butter, cream and lard should be avoided because they raise cholesterol levels and increase cardiovascular risk.
Remember that even though unsaturated fats may be healthier, they still contain a lot of calories, so you should use them with caution. Use olive oil instead of butter to cook or drizzle on salads.
6. Stay hydrated
It’s easy to overlook the importance of water in a healthy diet. The best way to stay hydrated is by drinking water throughout the day. A daily intake of 6-8 glasses is recommended. Other options, such as herbal teas and unsweetened coffee can also contribute to fluid intake.
Sugary drinks, such as sodas and sugary drinks, should be avoided because they can cause tooth decay and weight gain. Fruit juices can also be high in sugar, even though they may contain nutrients. They should therefore be consumed in moderation. Juice and smoothie consumption should not exceed 150 ml a day.
7. Limit foods high in sugar, salt, and saturated fat
The Eatwell Guide recommends that you limit foods high in salt, sugar and saturated fats. Sugary snacks such as cakes, cookies and candies as well as processed foods and fried food are included.
Too much sugar can cause obesity, diabetes type 2, and tooth decay. Salt consumption increases blood pressure and stroke risk. Reduce your consumption of highly processed meals and snacks by choosing homemade alternatives where you have control over the ingredients.
Conclusion
The Eatwell guide provides a framework to create a balanced diet which promotes long-term good health. You can create a healthy and balanced diet by including fruits, vegetables and whole grains. Limiting processed foods and sugary items will also help you to achieve optimum wellness. Balance, variety and moderation are important components of healthy food.