Your guide to healthy eating

What is a balanced diet

A balanced diet provides your body with the necessary nutrients it needs to function correctly. It should include a variety of foods from each of the main food groups.

• Fruits and vegetables. Aim for at least five portions of different fruits and vegetables each day. They are a good source of vitamins, minerals, and fibre. Try to eat more vegetables than fruit to keep your intake of sugars low. (Note that potatoes, yam, plantain and cassava don’t count as they are so high in carbohydrates).
• Proteins. Include sources of protein such as meat, fish, eggs, beans, nuts, and legumes. Try to eat fish at least twice a week, including a portion of oily fish (such as trout, salmon and tuna).
• Dairy or dairy alternatives. In moderation, small amounts of low-fat milk, cheese, yoghurt, or non-dairy alternatives can be healthy.
• Starchy carbohydrates. You should limit foods such as potatoes, bread, rice, and pasta to small amounts. Choosing healthier versions, such as sweet potatoes, wholemeal bread, basmati rice and wholemeal pasta, can help, too.
• Fats and sugars. Avoid saturated fats and high-sugar foods to prevent weight gain and other health issues, such as diabetes.
• Processed food. Food made in a factory changes how your body absorbs it, which can lead to weight gain and other health problems. Try to make your own food, as you know what goes in it and how you made it.

Tips for healthy eating every day

Here are some tips to help you eat well every day.

• Plan your meals. Planning your meals in advance can help you make healthier choices and avoid impulsive decisions. It also helps manage portion sizes.
• Cook at home. Cooking at home allows you to control the ingredients and make healthier choices. Experiment with recipes that use plenty of vegetables and protein to keep you feeling fuller for longer.
• Stay hydrated. Drinking plenty of water throughout the day is vital for maintaining good health. Aim for 6-8 glasses a day - drink more if you are active or it’s particularly hot.
• Limit salt and sugar. Reducing salt and sugar in your diet can improve your health. Check labels and choose products with lower sodium and sugar content.
• Mindful eating. Pay attention to what you eat. Avoid distractions like watching TV while eating to prevent overeating.
• Calorie control. Understanding and managing your calorie intake can help maintain a healthy weight. You can use resources like the NHS calorie checker.
• Regular meals. Eating at regular intervals reduces the temptation to snack on foods high in fat and sugar.
• Portion sizes. Be mindful of portion sizes to avoid overeating. You can use smaller plates, check food labels for portion information, and try to eat more slowly so your body gets the chance to feel full.

Dietary needs across life stages

Dietary needs can change with age. Children, teenagers, adults, and the elderly all have different nutritional requirements. For example, older adults might need more calcium, vitamin D, and B12, while children need plenty of protein and carbohydrates to support growth and development.

By following these guidelines, you can make informed decisions about your diet and enjoy a variety of foods that support your health and well-being. Remember, making small but consistent changes to your diet can make a significant difference in your health over time.

Handling special dietary requirements

Many people in London live with dietary restrictions due to allergies, intolerances, or personal choices such as vegetarian or vegan diets. Here are some tips to handle these special requirements effectively.

• Allergies and intolerances. Always check food labels for potential allergens like nuts, gluten, or dairy. Be cautious when eating out by informing the staff of your dietary needs to avoid cross-contamination.
• Vegetarian or vegan diets. Ensure you’re getting enough protein, iron, calcium, and vitamins D and B12, which are commonly found in animal products. Incorporate a variety of plant-based protein sources such as lentils, chickpeas and tofu.