Discover our nutritionist’s top ten tips for a well-balanced diet, and what a healthy plate looks like.
Tips for a well-balanced, healthy diet
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Ensure your diet is high in plant-based foods to achieve a high intake of key nutrients and antioxidants. Aim for a minimum of five fruits and vegetables daily.
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Reduce intake of saturated fats and trans fats found essentially in margarines, cakes, and biscuits.
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Eliminate, as much as possible, all refined sugars.
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Reduce exposure to pesticides and herbicides by eating organic foods where possible.
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Drink 1.5 - 2 litres of water daily.
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Be aware of portion sizes relevant to your body and activity levels.
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Keep salt intake to no more than the government recommended 6 grams daily.
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Identify and eliminate any food allergens or foods that don’t agree with you.
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Reduce all drinks and foods containing sweeteners as they upset blood sugar balance and alter the gut microbiome.
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Live to eat rather than eat to live! We eat not only to provide essential fuel and nutrients but to bring us all together; it is why food is involved in so many of our important celebrations.
What does a healthy plate look like?
Whilst vitamins and minerals are micronutrients, there are three key macronutrients:
Proteins
Fats
Carbohydrates
We need a balance of these macronutrients every day. But what does this balance look like?
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As an easy meal guide, divide your plate into quarters and aim for:
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One quarter of good quality protein: meat, fish, eggs, beans, legumes, nuts, and poultry. Be careful to limit processed red meat such as bacon and sausages to once or twice a week.
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One quarter of whole grain carbohydrates: whole wheat, quinoa, oats, brown rice, buckwheat, or barley, essentially those that are unrefined.
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Half of your plate should be focused on vegetables and/or fruit. It’s all about having loads of colour; the more colour on the plate, the more nutrients, and antioxidants you will eat. Fruit contains natural sugars so it’s always better to prioritise vegetables on the plate.
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