Balanced Diet Explained
A balanced diet gives your body the nutrients it needs to function at its best. It means eating a variety of foods in the right proportions to support your health, energy levels, and wellbeing — now and in the long term.
What Does a Balanced Diet Look Like?
One of the easiest ways to visualise a balanced diet is through a plate model, such as the UK’s Eatwell Guide. Imagine your plate divided into sections:
🟢 Fruit & Vegetables — about 1/3 of your plate
🟡 Starchy Carbohydrates (like potatoes, pasta, rice, bread) — about 1/3
🔵 Proteins (beans, lentils, meat, fish, eggs, tofu) — a little under 1/3
🟠 Dairy or Alternatives — smaller portion
🔴 Fats, Oils & Spreads — small amounts
💧 And don’t forget: Aim for 6–8 glasses of fluid a day (water is ideal).
You don’t need to get the balance perfect at every meal, but aiming for this over a day or week is a great goal.
(Consider including a visual here showing a "balanced plate" divided into sections.)
Portion Sizes: How Much Is Enough?
Getting the right portions helps you feel satisfied without overeating. Here are some simple portion guides using your hands:
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🥩 Protein: A palm-sized portion
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🍝 Carbohydrates: A cupped handful (or two if very active)
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🥗 Vegetables: At least two fist-sized portions per meal
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🧀 Dairy: A matchbox-sized piece of cheese or a small pot of yogurt
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🥄 Fats: A thumb-sized amount of butter, oil or nut butter
These are just general guides — your individual needs may vary depending on your age, size, activity level, and health condition.
Tips for Achieving a Balanced Diet
✅ Eat at least 5 portions of fruit and veg per day
✅ Include wholegrains where possible (like brown rice, wholemeal bread)
✅ Choose lean proteins and plant-based options
✅ Limit processed foods, sugary drinks, and high-fat snacks
✅ Cook more at home when you can
✅ Watch salt — aim for less than 6g/day (that’s about a teaspoon)
Adaptations for Specific Health Needs
People living with conditions like diabetes, heart disease, or kidney issues may need to adapt some aspects of their diet. For example:
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People with diabetes may benefit from focusing on the type and amount of carbohydrates.
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Those with high blood pressure might need to reduce salt and saturated fat.
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Individuals with high cholesterol may benefit from more fibre and plant-based fats.
