Based on expert guidance and evidence-based recommendations, here is what you should eat for a healthy, balanced diet:
Key Components of a Healthy Diet
- Vegetables and Fruits : Aim to eat mostly vegetables and fruits, at least 5 portions daily. They provide essential vitamins, minerals, fiber, and antioxidants that support overall health and reduce risk of chronic diseases
- Whole Grains and Starchy Foods : Base your meals on whole grains and high-fiber starchy foods like brown rice, whole wheat pasta, potatoes with skin, and wholemeal bread. These provide energy, fiber, and nutrients
- Healthy Proteins : Include healthy protein sources such as lean meats, poultry, fish (especially oily fish rich in omega-3s), eggs, beans, pulses, tofu, and nuts. Protein is vital for growth, repair, and immune function
- Healthy Fats : Use healthy oils like olive oil and avoid trans fats and excessive saturated fats. Healthy fats support heart health and nutrient absorption
- Hydration : Drink plenty of fluids, preferably water, and limit sugary drinks. Staying hydrated supports metabolism and overall well-being
Additional Tips
- Avoid sugary beverages and limit processed and red meats
- If you have specific health conditions like Crohn’s or Colitis, focus on easily digestible fruits and vegetables, omega-3 rich foods, and nutrient-dense meals/snacks
- If unsure what to cook, simple balanced meals combining a protein, vegetable, and optional starch are a good start
Summary
A balanced plate would typically include:
- Half your plate filled with a variety of vegetables and fruits
- A quarter with whole grains or starchy foods
- A quarter with healthy protein sources
- Use healthy oils in cooking or dressings
- Drink water as your main beverage
This approach aligns with Harvard’s Healthy Eating Plate and the NHS Eatwell Guide, both respected sources for healthy eating
. If you want practical meal ideas, options like chicken with vegetables and brown rice, bean and vegetable stir-fry, or a tuna salad wrap are nutritious and easy to prepare
