The basics of a balanced diet

A balanced diet is not about banning certain foods altogether; it is about eating a variety of food groups regularly and in the right amounts. A few principles that are easy to apply in daily life can help you keep your energy balance and get the vitamins and minerals your body needs.

The plate model

When planning a meal, imagine your plate divided into four parts:

• Half vegetables and fruit: in as many colours as possible, and in season
• A quarter whole grains: bulgur, wholemeal bread, oats, brown rice
• A quarter protein: pulses, fish, chicken, eggs, lean meat
• A portion of dairy on the side (yoghurt, ayran, cheese) and plenty of water

Portion control

The same food has a different effect depending on how much you eat. Using a smaller plate, eating from a plate rather than the pan and not eating in front of a screen all make portions easier to notice. Eating slowly also gives the feeling of fullness time to develop.

Reading labels

On packaged foods, the ingredients list runs from the largest amount to the smallest. Paying attention to sugar, salt and saturated fat, and comparing options within the same product group, is helpful. Words such as "light" or "natural" do not on their own mean a product is healthy.

Through the day

1. Try not to skip breakfast; start the day with a meal that contains protein and fibre.
2. For snacks, choose fruit, yoghurt or a handful of unsalted nuts instead of packaged snacks.
3. Cut down on sugary drinks; when you are thirsty, drink water first.
4. Taste your food before adding salt; use herbs, spices and lemon for flavour.
5. Choose baking, grilling or boiling instead of frying.

Special situations

Nutritional needs change with conditions such as diabetes, kidney disease, pregnancy or food allergies. In these situations it is important to consult your doctor or a dietitian before following general advice.

This article is for general information only; please consult your doctor or dietitian for a personal nutrition plan.