A balanced diet is not a fad, yo-yo or crash diet. It's a way of ensuring you eat all of the required nutrients for your body to func...
A balanced diet is not a fad, yo-yo or crash diet. It's a way of ensuring you eat all of the required nutrients for your body to function properly. A balanced diet will not be the same for everyone. We're all different and often, individuals will require different amounts and types of nutrients. What you need will depend on age, gender, lifestyle, health and the rate at which your body works.
Eating a balanced diet is key in maintaining good health and keeping your body in optimum condition. A balanced diet doesn't cut out food groups; it consists of a wide variety of foods to support your body and keep you energised, motivated and healthy.
It may sound simple, but with so much information available, messages about 'healthy eating' can become unclear. Facts become fads and knowing what's good for you can be misunderstood. Here, we'll provide general information on the foods we need, the importance of staying hydrated and how a nutrition professional can support you.
How can a nutrition professional help you?
Whether you're just starting your wellness journey or you're a professional athlete, speaking to a nutrition professional can be very beneficial. It’s easy to get wrapped up in what you see and hear in the media, but what works for one person may not be right for you. If you have a goal, whether it be as simple as getting healthier and looking after your body or running a marathon, there will be certain foods your body needs. Speaking to a professional can help you identify any changes you can make to help you reach your goal.
The journey can be lonely, especially if those close to you don’t understand what you’re doing. A nutrition professional can provide the support you need, push you out of your comfort zone and keep you motivated, all the while educating you on your body and what a balanced diet means to you.
You may be required to complete a food diary before your session, as well as answer some questions to help the professional get a clear understanding of where any issues may lie. If you have any questions, ask. It's important for the professional to know what's on your mind, so they know how to help. Together, you will be able to create a personalised diet plan, tailored to your needs, depending on your goal, your lifestyle or your health concern.
Healthy eating basics
To maintain good health, your body needs whole foods and regular physical activity. If you are interested in adopting a more balanced diet, understanding the basics will make the change seem less daunting. Below are five tips to help you get started:
- Aim to eat at least five portions of fruit and vegetables each day.
- Drink plenty of water (six to eight glasses is recommended though this will vary).
- Try to include at least two portions of fish every week.
- Get into the habit of eating breakfast daily, it can help reduce snacking later on.
- Get active! Adults are advised to conduct 150 minutes of moderate exercise every week.
Portion sizes
Carbohydrates and starchy foods, such as rice, pasta, cereal and potato, should generally be the size of your fist. Butter and spreads are often high in fat and sugar, therefore only a small amount is needed - aim for a portion the size of the tip of your thumb. Protein sources, such as meat and fish, should generally be the size of your palm.
Fruit and vegetables will generally make up the largest part of your meals. Try to add a variety of greens to your lunch and dinners and if you can snack on fruit, you can easily reach the 5 a day recommendation.
Once again, portion sizes will vary. If you exercise regularly, you may need more food than someone who isn’t very active - in this case, a sports nutritionist may be able to help you.
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