Diabetes outline

Summary

A balanced diet is one that includes a variety of nutritious foods in the right proportions to meet your body’s needs for growth, energy, and overall health. It provides all the essential nutrients, vitamins, and minerals required for optimal functioning. Here are the key components of a balanced diet.

Don’t make too many changes

Just a couple of changes is enough and keep it up.

Do it with others

Get your friend and family on board with the idea too.

Our top tips

1. Fruits and Vegetables. Aim to include a wide variety of colorful fruits and vegetables in your diet. They provide essential vitamins, minerals, fiber, and antioxidants that support overall health and help prevent diseases.

2. Whole Grains. Choose whole grains like brown rice, whole wheat, oats, quinoa, and barley instead of refined grains. Whole grains are rich in fiber, which aids digestion, helps maintain stable blood sugar levels, and keeps you feeling full longer.

3. Protein Sources. Include sources of lean protein in your diet, such as chicken, turkey, fish, eggs, tofu, legumes (beans, lentils, chickpeas), and low-fat dairy products. Protein is essential for building and repairing tissues in the body.

4. Healthy Fats. Include sources of healthy fats like avocados, nuts, seeds, olive oil, and fatty fish (salmon, mackerel, sardines). These fats are beneficial for heart health and provide essential fatty acids.

5. Dairy or Dairy Alternatives. Choose low-fat or non-fat dairy products like milk, yogurt, and cheese. For those who prefer dairy alternatives, options like almond milk, soy milk, or oat milk fortified with calcium and vitamin D are suitable choices.

6. Limit Added Sugars and Salt. Minimize the intake of foods and beverages with added sugars and added salt. High sugar and salt intake can lead to health problems.

7. Hydration. Drink plenty of water throughout the day to stay hydrated. Water is essential for various bodily functions and helps maintain good health.

8. Portion Control. Be mindful of portion sizes to avoid overeating and maintain a healthy weight.

9. Moderation in Treats. It’s okay to enjoy treats occasionally, but in moderation. Limit the consumption of sugary snacks, desserts, and unhealthy foods.

10. Listen to Your Body. Pay attention to your body’s hunger and fullness cues. Eat when you’re hungry and stop when you’re comfortably full.

11. Plan Meals and Snacks. Plan your meals and snacks in advance to make healthier choices and avoid unhealthy impulse eating.

Remember, a balanced diet is not about following strict rules but about creating a healthy and sustainable eating pattern that works for you.

If you have specific dietary needs or health concerns, consider consulting with a registered dietitian or healthcare provider for personalized guidance.

Eating a balanced diet, combined with regular physical activity and other healthy lifestyle habits, is essential for maintaining good health and well-being.