Healthy Eating Habits: Tips for a Balanced Diet

The key to a balanced diet is to eat the appropriate number of calories for your level of activity, balancing the energy you take with the energy you expend. If you consume more calories than your body requires, you will gain weight because the excess energy is stored as fat. If you eat and drink too little, you will lose weight. You should also eat a variety of meals to ensure that you have a balanced diet and that your body receives all of the nutrients it needs.

A fruit and vegetable-rich diet has been scientifically demonstrated to have several health benefits, including lower risk of several chronic diseases and improved immune system function. Making significant dietary adjustments might be difficult at times. It may be easier to start with one thing, such as eating more of your favorite fruit, rather than all of them at once.

What is a balanced diet?

A balanced diet provides the body with all of the necessary nutrients to function properly. A diet (nutrition) is a set of foods and beverages that a person follows. A healthy diet should consist of fresh vegetables and fruits, whole grains, lean meats, legumes, and nuts.

Why a balanced diet is important

A well-balanced diet gives your body all of the nutrients it needs to function properly. Furthermore, without a balanced diet, your body will struggle to function properly. There are numerous ways in which not eating a balanced diet might harm you. For example, your body will become more prone to infection, sickness, poor performance, and exhaustion. 

Pacing and plating your food

1. Base your meals on higher fibre starchy carbohydrates

Starchy carbohydrates should comprise slightly more than one-third of your diet. They consist of potatoes, bread, rice, pasta, and cereal. Choose high-fiber or wholegrain options such as wholewheat pasta, brown rice, or potatoes with the skins on. They include more fiber than white or refined starchy carbohydrates, allowing you to feel fuller for longer.

Try to incorporate at least one starchy dish into each main meal. Some people feel that starchy foods are fattening, however, gram for gram, the carbohydrate they contain provides less than half of the calories from fat. Keep an eye on the fats you use while cooking or serving these items, as they boost the calorie count - for example, oil on chips, butter on toast, and creamy sauces on pasta.

2. Replace sugary drinks with sparkling water

Sugary drinks are high in added sugar, which has been related to a variety of diseases, including:

• Heart disease

• Obesity

• Diabetes

Furthermore, the extra sugar in these drinks does not affect appetite in the same way that nutrient-dense food does. Unlike meal replacement drinks, which are high in critical nutrients, sugary beverages are typically made up of "empty calories" that will not leave you satisfied. Replace your sweet beverage with a sugar-free alternative, or choose still or sparkling water instead. This will eliminate unneeded calories and reduce your sugar intake.

3. Consume less salt, no more than 6g each day for adults. 

Eating too much salt may raise blood pressure. Even if you don't add salt to your food, you may still be overeating. Approximately three-quarters of the salt you consume is already in the food you purchase, such as breakfast cereals, soups, breads, and sauces.

Use food labels to help you cut back. More than 1.5g of salt per 100g indicates that the dish is excessive in salt. Adults and children aged 11 and above should consume no more than 6g of salt (about one teaspoon) each day. Younger kids should have even less.

4. Drink enough water

Drink plenty of water to avoid being dehydrated. The government recommends 6 to 8 glasses each day. This is in addition to the fluids obtained by food consumption.  All non-alcoholic beverages count, although water, low-fat milk, and low-sugar drinks, such as tea and coffee, are healthier options. 

Sugary soft and fizzy drinks are high in calories, therefore try to avoid them. They are also unhealthy for your teeth. Even unsweetened fruit juices and smoothies contain large levels of free sugars. Your total daily intake of fruit juice, vegetable juice, and smoothies should not exceed 150ml, which is equivalent to one small glass. Remember to drink plenty of water during hot weather or when exercising.

5. Eat your greens first

A smart method to guarantee you eat your greens is to eat them as a starter. By doing so, you'll almost certainly finish all of your greens while you're at your most hungry. This may cause you to eat fewer, possibly less healthy, meal components later.

It may cause you to consume fewer calories overall, thus resulting in weight loss. Furthermore, eating veggies before a carbohydrate-rich meal has been demonstrated to improve blood sugar levels. It reduces the rate at which carbs are taken into the bloodstream and may improve the source for short and long-term blood sugar control in diabetics.

6. Do not skip breakfast

Breakfast translates as "to break the fast." It is the first meal of the day following an overnight fast.

Some people skip breakfast because they believe it would help them lose weight.  However, a nutritious breakfast high in fiber and low in fat, sugar, and salt can be part of a well-balanced diet and help you acquire the nutrients you need for optimum health. A bowl of wholegrain cereal with less sugar, semi-skimmed milk, and fruit cut on top makes a delightful and nutritious breakfast.

Bottom line

Completely changing your food or lifestyle all at once might lead to disaster. Instead, progressively enhance your diet by implementing one or two of the modifications indicated above. Some of these suggestions will help you control your portion sizes, while others will help you add nutrients or adapt to new situations.

A varied and nutritious diet often includes plenty of fresh, plant-based meals and restricts the use of processed foods. If you have questions about your diet or believe you need to lose weight or change your eating habits, make an appointment with your doctor or a nutritionist.