BALANCED DIET MADE SIMPLE

BALANCED DIET MADE SIMPLE

Introduction

A healthy diet gives your body the energy and nutrients it needs. In the UK, adults should consume about 2,000 to 2,500 calories (8,400 to 10,500 kilojoules) a day. Choose a balance of foods: vegetables, fruit, fish, meat, milk, legumes, tubers, and cereals like wheat or barley. Avoid trans-fats, sugars, and industrially-produced fat. Use a guide, plate, or lunch box to plan meals. Drink water, eat less, and stay active. Follow tips for healthier, practical choices to lose weight, stay fit, and fight disease like diabetes or cancer.

Carbohydrates source of balanced diet

Healthy eating means choosing the right foods. Swap white bread, refined pasta, and chips for wholegrain, brown, or wholewheat options. They have more fibre, fewer calories, and keep you full longer. Add starchy foods like potatoes with skins, corn, and rice. Use healthy oils like olive or sunflower, and avoid ghee, butter, and palm oil. They raise fat, stroke, and heart risk. Check content on sauces — they can be fattening. Eating meals with better carbohydrates, less fat, and balanced servings will help your body stay strong. We can easily add better carbohydrates to our daily food.

Smart Ways to Add Fruit and Vegetables

One simple way to eat healthy food is by adding fruit and vegetables to your daily meals. Aim for 5 portions a day — that’s about 80g each. A banana at breakfast, dried fruit as a mid-morning snack, or a 150ml glass of juice all count. I often swap sugary drinks for a smoothie or add vegetables to your usual cereal bowl. A mix of fresh, frozen, or canned types makes it easier. They’re rich in fibre, vitamins, and minerals, and help lower the risk of stroke, heart disease, and obese.

Eating well Protein the Easy Way

To support healthy eating, I balance ½ your plate with vegetables, fruit, and lean protein. I often swap red meat for plant-based options like beans or nuts to lower heart disease risk. Fish like salmon and sardines are great too. A portion of 30g dried meat or a 150ml smoothie adds variety. I add nuts to breakfast cereal or enjoy a mid-morning snack like banana with nut butter — simple, filling, and full of fibre, vitamins, and minerals.

Less Saturated Fat and Sugar

To eat more healthy, I now avoid processed meats like bacon and sausage, and choose lean protein such as poultry, beans, or nuts. These sources help prevent heart disease and are easy to add to mixed salads or alongside vegetables on ¼ plate. I also limit red meat, salt, and fats, and try to eat at least 2 portions of fish a week. Oily types like salmon or sardines are rich in omega-3 and vitamins, while cod and haddock still contain useful minerals.

Salt Intake not a good habit

Many foods like breads, cereals, soups, and sauces contain hidden salt. Most people, including children and adults, eat more than the 6g per day they should. I now check labels, use less in cooking, and cut down slowly. High salt intake can raise blood pressure and increase stroke and heart disease risk. I prepare meals with herbs, soy, and no added salt. Swapping just 1.5g per 100g helps. Reducing salt doesn’t mean bland food — it means healthier eating for your heart and the whole population

Healthy living by active lifestyle

Staying active changed the way I approached eating. Adding regular exercise helped me feel less stressed, improved my BMI, and made healthy choices easier. Simple tools like the Healthy Eating Plate, a 12-week plan, and a dietitian’s advice helped me reduce weight and support my wellbeing. I followed NHS guidelines, tracked progress with a calculator, and stayed focused on a balanced diet. Whether you’re overweight, underweight, or just aiming to maintain health, physical activity supports your goals. Keep moving, eat healthily, and don’t worry — you can take control of your health.

Water Matters More Than You Think

When I focused on healthy habits learned that what we drink is just as important as what we eat. Swapping sugary drinks for water, unsweetened tea, or coffee made a big difference. I now limit myself to a small glass of juice (150ml) and try to get 6 to 8 cups of fluid per day, as the government recommends. Even milk, smoothies, and fruit help keep you hydrated.

I make sure not to skip fluids, especially when exercising or in hot weather. Plenty of non-alcoholic drinks help with energy, focus, and even protect your teeth.

Some more health tips

• Whole, intact grains like quinoa, oats, wheat berries, barley, and brown rice are better than refined grains like white rice or white bread. They help lower blood sugar, improve insulin levels, and offer more fibre and nutrients.
• Breastfeeding, especially exclusively in the first six months, offers safe, complete nutrition for developing babies. It may help lower the risk of overweight and noncommunicable diseases beyond early age.
• A balanced breakfast with wholegrain cereal, milk, and fruit can be a tasty way to get fibre and important nutrients. Avoid sugar-packed options and skip overly refined foods.
• Avoid partially hydrogenated oils, trans fats, and too much salt. Use vegetable oils like olive, canola, corn, or sunflower in moderation to stay healthy and support heart health.

Fill your plate with a variety of foods — fruit, vegetables, whole grains, low-fat milk, and lean proteins. A colorful diet can help lose or maintain weight and keep you feeling good