We all know the importance of a balanced diet. The right foods give us energy and help to keep our bodies functioning.
Eating properly is good for our mental wellbeing, too. Studies in the last 10 years have revealed a link between a nutrient-rich diet and our mood, with one study showing that a Mediterranean-style way of eating led to a reduction in depression among participants.
So, what are the right foods? And what’s included in the key five food groups?
Take five
The five food groups comprise fruit and vegetables, starchy food, protein, dairy, and fat. When we refer to having a balanced diet, it means we need to get the balance right between these five different food groups as too much of one can be too much.
For instance, we need to eat at least five portions of fruit and veg a day, however we need to monitor our fat intake. According to the British Nutrition Foundation, some fatty acids are essential in small amounts.
What do the five food groups do?
Before you look at how to balance your diet, it’s worth taking a moment to see how each of the food groups are beneficial. Starchy foods give us energy, so add pasta, wholemeal bread, and pasta to your dishes.
Fruit and vegetables are packed with vitamins and minerals that are good for our health. Iron-rich vegetables such as spinach and kale are especially important as these give us energy. If you’re lacking in iron, you could find that you feel dizzy, tired, and experience headaches.
If you’re experiencing any symptoms, it could be due to a mineral or vitamin deficiency, so increasing your intake of fruit and vegetables can be a good starting point. However, always seek medical advice.
Dairy is rich in calcium. This is good for helping with the health of your teeth and strengthening your bones. Protein-rich foods, such as fish and eggs, are good for muscle growth, and the right levels of fat, such as sunflower spreads and oils, protect our organs.
How to balance the food groups
To make sure your diet is balanced, it’s worth following the Eatwell Guide. This recommends that fruit and vegetables and starchy carbohydrates are the two groups that should take up just over a third of your daily intake of food each.
The final third should be mostly taken up with dairy and protein-rich foods. Fats should only take up a small amount of your daily servings.
Clever cooking
Keeping on track with balancing can be tricky, especially if you’re busy and only have time to snack during the day. But swapping out snacks for healthy, balanced meals can make a huge difference to your wellbeing.
One way to make sure you’re getting the levels right is to plan out your meals. This gives you the opportunity to work out what food groups to incorporate in your dishes.
Adding steamed vegetables to your evening meals, for example, instantly adds to your vegetable intake for the day, while snacking on fruit and nuts helps to boost fruit, fibre, and protein intake.
Take your time when you next do your food shop to see if you’re getting your five food groups in your meals.
