How to make Informed Choices about Food and Drink to Achive a Balanced Diet

Understanding a Balanced Diet

A balanced diet involves eating a variety of different foods in the right proportions.
An individual should consume the right amount of calories to match their energy usage to maintain a healthy weight.
This includes obtaining essential nutrients such as proteins, fats, carbohydrates, vitamins and minerals.
Principles of The Eatwell Guide provide a basic outline of what makes up a balanced diet.

Correct Proportions and Variety

Consuming a variety of foods can ensure access to a wide spectrum of nutrients.
Fruits and vegetables should make up 1/3 of our daily food intake. They are the best source of vitamins, minerals and dietary fibre.
Starchy carbohydrates, such as bread, rice, and potatoes, should make up another 1/3 of our diet. Choose high-fibre or wholegrain versions for added health benefits.
Protein-packed foods like meat, fish, eggs, beans, and other non-dairy sources of protein should comprise a smaller part of the diet.
Limit the amount of saturated fat, sugar, and salt in your diet.

Reading Food Labels

Food labels are an essential guide to knowing what’s in packaged food.
They detail the nutritional contents, which can help influence our food and drink choices.
They inform us about energy (calories), fat, saturates (saturated fats), carbohydrate, sugars, protein and salt contained in food.
Labels indicate the traffic light system - green for low, amber for medium, and red for high in fat, saturates, sugars and salt.

Sensible Drinking

Guidelines recommend that adults do not regularly drink more than 14 units of alcohol per week.
Drinking in moderation can reduce the risk of harmful physical and mental effects.
Moreover, alcohol is high in calories, so cutting down can help you maintain a healthy weight.

Hydration

Keeping hydrated is essential for our health and wellbeing.
The European Food Safety Authority recommends women drink about 1.6 litres of fluid and men 2.0 litres of fluid per day. This equates to about 8 glasses of 200ml each for a woman, and 10 glasses of 200ml each for a man.
Water, lower fat milk, sugar-free drinks and tea and coffee all count towards this quota.

Dealing with Special Dietary Needs

Respect and accommodate the special dietary needs of certain individuals, which could arise from allergies, intolerances or ethical and religious beliefs.
E.g., people with coeliac disease have to avoid gluten, some individuals may have dairy intolerance or be vegetarian or vegan.
Understand the substitutes or alternatives in order to balance their nutrient intake.

Remember that everyone is unique, our bodies have different dietary requirements according to our age, sex, size and activity levels. What works well for one person may not work as well for another.