Balance is the key to a healthy diet, and strong bones, clear skin, high energy levels and a healthy heart are just a few of the benefits you could enjoy from eating a varied and balanced menu. Despite the sometimes confusing nutrition advice provided by the media, eating healthily is, in fact, very simple if you follow a few easy rules.
Rule 1: Everything in Moderation
Many diet plans advise you to make drastic changes to your eating habits, but while this could help you to lose weight in the short term, it could also come at the price of your long-term health. Basic NHS guidelines suggest that roughly a third of your diet should be fruits and vegetables, a third starchy foods such as bread and rice, and a third made up of dairy products and lean protein with the occasional unhealthy treat.
Although foods that are high in saturated fat and sugar are linked to obesity and a number of serious health conditions, eliminating them completely is not necessary, providing that the majority of your diet is healthy and balanced. In fact, for many people, including these treats in moderation can help to control the urge to binge on unhealthy foods and maintain a healthy weight.
Diet plans that suggest cutting out a food group entirely—for example carbohydrates, fruits, fat or dairy—might help weight loss initially, but could put you at risk of health problems such as a calcium deficiency or a lack of fibre. The best diet for your overall health is undoubtedly to make sure you are eating a variety of foods from all the major food groups.
Rule 2. Calorie Check
People struggling with weight loss often blame their weight gain on a particular food (for example bread) but on the whole weight gain is tied to calories. Rough government guidelines suggest that women should consume around 2,000 calories per day and men 2,500, although this will of course depend on your activity level and size.
However, following these rough guidelines can be helpful if you are unsure as to whether you are eating too much, or indeed too little. If you have had problems losing weight in the past, it could be that you’re not aware of the calorie content of certain foods. Paying close attention to food labels and weighing out portions at home can help you address this, and many restaurants now display the calorie content of their food either on their menu or online.
Rule 3. Protein Power
Protein is essential for growth and repair, as well as providing us with vital vitamins and minerals such as iron, zinc and vitamin B12. However, some proteins are healthier than others, and meat with a high fat content—for example some cuts of red meat or products such as sausages—can also lead to weight gain and high cholesterol.
Lean meat and poultry such as skinless chicken breast, fish, eggs, beans, nuts, seeds and tofu are all healthy sources of protein. You should also aim to eat at least one portion per week of oily fish (such as salmon), which is rich in Omega-3 fatty acids and has been linked to a reduced risk of health issues ranging from cardiovascular disease to Alzheimer’s.
Rule 4. Five-a-day
Much is made of the five-a-day guideline, but many of us still do not manage this target. Research has shown that people who eat at least five portions of fruits and vegetables every day have a lower risk of cardiovascular disease and cancer, as well as a number of other health problems thanks to the various vitamins and minerals found in fruits and vegetables. Making a conscious effort to get your five-a-day could be the key to improving your health now and in the future.
A Mediterranean Diet
Ever since health experts observed the longevity of people living in the Mediterranean region, the Mediterranean diet has been praised for its health benefits. Traditional Mediterranean fare includes plenty of fruits, vegetables, whole grain carbohydrates and nuts, with healthy fats such as olive oil used for cooking and flavour instead of butter or margarine.
Unlike many other Western diets, Mediterranean cuisine is high in fish and poultry and relatively low in red meat. The abundance of fruits, vegetables and herbs in the region have allowed for a flavoursome diet that is rich in vitamins and minerals, high in protein and low in unhealthy saturated fats, the key, it seems, to a long and healthy life.
