Healthy Balanced Eating: Tips for Nourishing Your Body

Making healthy dietary choices can feel overwhelming with so much conflicting information available. However, prioritising your nutrition is essential for boosting your energy, strength, and overall wellbeing. By focusing on balanced eating, you can take meaningful steps to support your health.

Healthy Eating

1. Starchy Foods

Starchy foods are a vital part of a healthy, balanced diet, providing your body with the energy it needs to function properly. Opt for whole grains like brown rice, wholemeal bread, and oats. These options are not only great sources of energy but also rich in fiber, which aids digestion.

Whole grains help regulate blood sugar levels, providing sustained energy throughout the day. Include these foods in your meals while using healthier cooking methods like boiling, steaming, or baking to retain their nutritional benefits.

2. Protein Sources

Incorporating a variety of protein sources into your meals is essential for maintaining strength and supporting overall health. Great sources of protein include chicken, turkey, fish, dairy, beans, lentils, and tofu. Protein is vital for repairing tissues and supporting immune function.

Focus on oily fish such as salmon and mackerel for high-quality protein and omega-3 fatty acids, known for their anti-inflammatory properties. Limiting red and processed meats can also contribute to better overall health.

3. Fats

Fats are an important part of a balanced diet, providing energy and aiding in the absorption of essential vitamins. Prioritise healthy unsaturated fats found in avocados, nuts, seeds, and olive oil. These fats support heart health and improve immune function.

Limit saturated fats from butter, fatty meats, and processed snacks, which can raise cholesterol levels. Avoid trans fats found in processed foods altogether to protect your overall health.

4. Dairy

Incorporating dairy products or calcium-rich alternatives is essential for maintaining bone health. Choose milk, yoghurt, and cheese, or opt for fortified plant-based alternatives like almond or soy milk. These sources provide calcium and protein, both vital for bone strength.

Ensure adequate vitamin D intake to support calcium absorption. Include fatty fish and seek sunlight exposure to boost your vitamin D levels

5. Fruits and Vegetables

Increasing your intake of fruits and vegetables is one of the best ways to nourish your body. Aim for at least five portions of fruits and vegetables each day to support your immune system, maintain healthy digestion, and promote overall wellbeing. Small changes like adding a handful of berries to your breakfast, snacking on fruit, or having a colourful salad with lunch or dinner can make a big difference. These nutrient-rich foods not only help keep your energy levels up but can also protect your body by supplying antioxidants that combat inflammation and cellular damage.

To maximize the health benefits, try to include a variety of colours in your daily diet. Each colour represents different phytonutrients, which are plant-based compounds that offer unique health benefits. For example, orange and yellow fruits and vegetables like carrots, sweet potatoes, and oranges are rich in beta-carotene, which supports immune function. Green leafy vegetables like spinach and kale are packed with vitamins A, C, and K, and are known to help with cell repair and maintaining bone health. Red fruits like tomatoes and strawberries contain lycopene, an antioxidant that supports heart health and may reduce cancer risk. Blue and purple options, such as blueberries and eggplants, are rich in anthocyanins, which have anti-inflammatory properties.

6. Hydration

Staying hydrated is crucial for overall health. Aim to consume at least 1.5 to 2 litres of fluids each day to support bodily functions and aid digestion.

Remember that hydration comes from more than just water; herbal teas and hydrating fruits and vegetables can also contribute to your daily fluid intake.

7. Alcohol

It’s advisable to limit or avoid alcohol, as excessive consumption can have negative health effects. If you choose to drink, follow guidelines of no more than 14 units per week, spread over at least three days.

Key takeaways

• You can use the Healthy Plate Model to plan your meals - half veggies, a quarter carbs, and a quarter protein, plus healthy fats.

  
  

• Keep healthy snacks on hand and don't forget to stay hydrated!

  
  

• Making dietary changes can feel overwhelming. But, you don’t have to tackle everything at once. Start with small changes. What is one small change you can make today?