Understanding Balanced Diets: Why One Size Doesn’t Fit All
What is a balanced diet? How has the concept of a ‘balanced diet’ changed over the years? And how can we define a balanced diet with the help of NHS guidelines?
3 minute readWe live in a highly health-conscious world today and we’ve all heard the term “balanced diet”, but what does this actually mean?
Being unique individuals, a balanced diet also means something different for each of us depending on our age and body type. Luckily, our understanding of healthy balanced diets has progressed over the years. Remember when we were told eating any salt or fat would be bad for us?
Well now it’s all about moderation. Let’s delve deeper into the meaning of a balanced diet, how it has changed over the years, and how it can be flexible depending on the individual so you can find a healthy diet that is right for you.
What exactly is a balanced diet?
Balanced diets involve consuming a variety of foods, as no one single food group can provide us with what we need to be healthy. Moderation, when it comes to portion sizes, is also key. We must ensure that the body receives enough required nutrients too.
Typically, balanced diets contain a mixture of fruits and vegetables, whole grains, lean meat, proteins and healthy fats in moderate portions.
Can you have a ‘one size fits all’ approach to diets?
Unfortunately not. A balanced diet means something different for each individual, and is dependent on factors such as age, body type, metabolism and how active you are.
There is no one-size-fits all approach to a balanced diet. For example, if you are highly athletic, you may need more protein. Certain individuals may also have specific dietary requirements such as being vegan, vegetarian or wanting to stick to a plant-based diet. Some may even give intermittent fasting a try. Working out your own personalised nutrition plan is essential to achieve maximum benefits from your food intake.
How has the concept of a balanced diet evolved over the years?
In the past we were told to avoid all salt and fat because they were bad for us, but recent research has changed this perception.
Salt in excess should still be avoided as it can lead to health issues such as high blood pressure, heart disease, and stroke. However, we now know that salt is vital for bodily functions such as keeping water and minerals balanced throughout the body and conducting nerve impulses and muscle contraction, so it’s important to consume in moderation.
Similarly, we now know the value of consuming “healthy” fats which the body needs for brain function, to absorb vitamins, and also help with reducing inflammation, cholesterol levels and help with controlling blood sugar levels. Healthy fats include nuts, seeds, fish and avocados. Plant-based diets are also receiving more recognition not only for being healthy, but for also having a positive effect on the environment.
NHS Guidelines for a balanced diet
The National Health Service (NHS) is a reliable and credible source for guidelines on a balanced diet. Their recommendations for a balanced nutritious diet are to eat a wide range of different foods, including fruits, vegetables, protein in correct proportions and to maintain a healthy body weight by not indulging in too many calories. The NHS also recommends limiting food intake that contains sugars, salt and saturated fats.
Reliable sources for diet suggestions
The internet is saturated when it comes to dietary information. Therefore, it’s important to make sure that you only rely on credible, verified information. Try to look for information written by healthcare professionals, nutritionists, or websites from recognised healthcare providers who are able to provide evidence to support their claims.
Sources which allow you to easily adapt given guidelines to your personal needs are also good to use - eating a balanced diet shouldn’t be too restrictive.
Eating a balanced diet will help keep your health optimal and keep you feeling your best. However, determining what a healthy diet is will be unique as there is no ‘one size fits all’ approach and it is ever evolving. Searching for reliable sources of information and flexible guidelines will help you to design a balanced diet that works for you and promotes your health and wellbeing.
