How to get the balance right

How to get the balance right?

What does it mean to eat healthy?
The concept of eating healthy can vary, depending on the individual and circumstances. For example, someone that is feeling poorly at the hospital, with loss of appetite and the only thing they can manage is pudding and custard, then that’s healthier than not eating anything at all.
On the other hand, if someone has excessive weight, and is at high risk of getting diabetes, then eating a bowl of porridge and fruit in the morning, for example, is healthier than eating pudding and custard.

“Healthy eating is about having a balance of different foods and nutrients in the diet for good health and wellbeing. It is not about ‘dieting’. It doesn’t have to be boring or difficult. Healthy eating is about enjoying your food, at the same time as being mindful about what you eat.” British Dietetic Association

There are a set of guidelines for the general population which defines the basics of healthy eating. Which is what I’m going to talk about today.

The Eatwell Guide

EatWell Guide 
Each country has its own visual guide to help it’s population to eat healthy with foods that they recognise and according to their culture.
Public Health England has created its own guide, called the EatWell Guide. You might probably be familiarized with it, but still have some questions about how to put it into practice. If you don’t know what I’m talking about, you will learn quickly.

The EatWell Guide is divided into 5 groups:

• Fruit and vegetables
• Bread, pasta, rice, cereal and potatoes
• Dairy or dairy alternatives
• Beans, pulses, fish, eggs and meat
• Oils and spreads

Each one of these 5 food groups are important and its nutrients have different roles in our body.
For example, fruit and vegetables are rich in fibre, vitamins and minerals (we call them micronutrients) are essential to the body’s many biochemical processes.

The group of bread, pasta, rice, cereal and potatoes are the main sources of carbohydrates, which are the preferred source of fuel to our brain and body. They are also an important source of vitamin B (important to help the body convert food into energy).

Dairy and dairy alternatives are important sources of protein and calcium, essential nutrients for growth, development and maintenance of healthy bones and teeth.

The group of beans, pulses, fish, eggs and meat, are an important source of protein which is the body’s main building block.

Oils and spreads are a great source of fats. And has many important functions in the body. Like carbohydrates, fat provides energy but is more calorie-dense (calorific) in comparison.

For the well function of our bodies, we need to have a variety of foods from all these groups in the right proportion. I understand from my clients that the majority know what the food groups are, however they are not aware how much they should be eating from each food group. Especially with the rise of all these different diets, like Low-Carbohydrate, Keto diet, Vegan, etc.

It’s important to note that when we eat the right proportions of each food group, our body achieves a sense of well-being. And this can be noticed by the reduction of cravings, mood swings, and we start feeling energetic and happier overall.

Courgette and Eggplant

Fruit and vegetables

• Good source of vitamins, minerals, water and fiber.
• It should make up over a third of the food we eat each day.
• Recommendation: at least five portions of different fruit and veg per day. 
• What’s included? Dried, frozen, tinned, fresh, fruit and vegetables. One portion of pulses (baked beans, lentils, dried peas) can also count. Fruit juice only counts once with a portion of 150 ml.
• One portion = 1 apple, 1 banana, 1 orange, 2 tangerines / kiwis / plums, handful of grapes / strawberries, three heaped tablespoons (of tinned fruit in natural juice), one heaped tablespoon, 1 slice of pineapple; 80g cooked vegetables, two heaped handfuls of salad, one fist size sweet potato, half an avocado.

Bread, pasta, rice, cereal and potatoes

• Good source of energy in the form of carbohydrates, vitamins B and fiber.
• It should make up over a third of the food we eat each day.
• Prefer whole grain versions instead of white, for example: wholewheat pasta, wholegrain bread, brown rice. Also prefer eating potatoes with the skin on. This will increase the amount of fiber you eat. Fiber is important for a healthy gut and to help to manage your weight.
• What’s included: all types of bread and bagels, oats, cornflakes, granola, weetabix, wheat, oats, barley, rye, rice (all types arborio, basmati, long grain, brown, short grain and wild), tapioca, all types of pasta and cous cous, rice cakes, crispy bread, pita bread, wraps, baguette, bread rolls, english muffins.
• There is a tendency to cut out this group of foods when people are trying to lose weight. Because of the perception that carbs make you fat. Carbs have a lot less calories than fat: 1 g of carbs = 4 Kcal and 1 g of fat = 9 Kcal. If you are trying to lose weight, instead of cutting off the carbs, reduce the portion and replace white (refined) carbs for wholemeal and wholegrain versions.

Bread

---

How to cut carbs?

---

Milk.

Dairy or dairy alternatives

• Good source of calcium and protein.
• You should have 3 servings a day.
• What’s included? Milk, cheese, yoghurt and fromage frais; soya drinks, soya yoghurts, soya cheeses. 
• A serving = a glass of skimmed milk or alternative (200 ml) or 20 g of low-fat cheese or 1 tablespoon of cream cheese (or 2 tablespoons of low fat cream cheese), 3 tablespoons of cottage cheese, 4 tablespoons of low fat natural yoghurt, 2 teaspoons of creme fraiche (or 2 tablespoons of low fat creme fraiche).
• It’s important to read the labels when choosing these products, because some of them have added sugar (like yoghurt or soya drinks) and have saturated fat (which we should limit the intake). Always prefer low sugar and reduced-fat options.

Beans, pulses, fish, eggs and meat and others (nuts and seeds)

• High protein foods, source of iron (meat), and omega-3 (oily fish).
• All meal times include a source of protein. One portion =  hand palm sized of meat or fish; 2 eggs; 3 tablespoons of cooked beans; handful of nuts; tablespoon of seeds.
• What’s included? Beef, pork, lamb, goat, duck, chicken, fresh fish and tinned fish, cured meats, all types of beans, all types of pulses (lentils, chickpeas), eggs, nuts and seeds.
• Recommendation: to cut on red meat because it is high in saturated fat. Current recommendation is to have no more than 300g of red meat per week. Eat at least fish twice a week (once being oily fish - salmon, fresh tuna, sardines, mackerel, seabass, sea bream). Try to avoid processed meats such as bacon, salami, hot dogs. Consumption of processed meats has been linked to much higher risk of certain gut cancers.

Olive oil

Oils and spreads

• Main source of fat and energy. 
• Is the group of food that we need in the smallest amount because its high energy value 1 g = 9 Kcal.
• Choose unsaturated oils and spreads (like olive oil, rapeseed oil or other seeds oil) and vegetable spreads, and eat in small amounts
• Avoid saturated fats, on butter and ghee (and also present in red meat). These types of fats have been linked to an increased risk of cardiovascular diseases. While unsaturated fats have been linked to promote heart health due to its antioxidants benefits.
• Includes: vegetable oils, olive oil, rapeseed oil, coconut oil, seeds oil, vegetable spreads, butter, ghee
• One portion = 1 teaspoon of butter / oil / ghee, 2 teaspoons of low fat spread.

How to know if your plate is balanced?

Water

• Recommendation: 6 a 8 glasses per day. This varies depending on the weather, body composition, age. There is a formula that you can do to check how much water you need: your weight (kg) x 0.033. For example, 60 kg x 0.033 = 1.98 Lt

• What counts? Tea, coffee, soups, sugar-free juices, lower-fat milk drinks

Water

Sugar

• Too much sugar can cause weight gain. And too much weight can cause you to have diabetes, and cardiovascular diseases.
  
• You can find sugar in fruit and milk - these are called intrinsic sugars and are processed by our body differently than free sugars. The free sugars are the sugars added to foods and drinks. For example: biscuits, chocolate, cakes and sugary fizzy drinks; honey, syrup and unsweetened fruit juice.
  
• Avoid adding sugar to your tea and coffee and fizzy drinks. It’s a matter of taste and your taste buds will adapt. Try to reduce it gradually.
  
• Recommendation: 30g free sugars per day (for an adult) = 2 tablespoons 

Sugar in drinks and foods

High sugar, high fat and salty products are not included on the Eatwell guide because the consumption of these foods must be limited.
Always read the labels to make your choices healthier. Read my blog post about how to make smarter and healthier choices here.

​Conclusion
Eating healthy is becoming more a priority nowadays, however people are confused with too much information on the internet and influencers on social media advertising all types of diets and products. You need to know where to get reliable information and always talk to a dietitian before making changes in your diet. 
Don’t aim for perfection, but rather progress. What counts is the sum of all your healthier choices over a period of time. Occasionally, you will eat a piece of cake or other foods that are not part of the Eatwell guide, and that’s fine. For now, think about the changes you can make in your diet to make it healthier, and stick to them. You will start feeling a sense of satisfaction and well being and you will never look back.

In summary:

• Aim for 5 portions of fruit and vegetables a day.
• Prefer wholegrain and wholemeal bread, pasta, rice and cereals.
• Choose low-fat and low-sugar dairy products (or alternatives) and have 3 servings a day.
• Cut down on red meat, aiming for no more than 300g a week. Have fish twice a week, and once oily fish, at least. Include pulses, nuts, seeds and eggs on your diet as other good sources of protein.
• Prefer unsaturated fats, like olive oil or rapeseed oil. And avoid saturated fats, in butter or ghee or coconut oil.
• Aim for at least 6 to 8 glasses of water a day.
• Avoid high sugar, high fat and high salt products. Choose wisely, by reading the labels of the products.​

Resources
Download the Eatwell Guide here.
​
References
https://www.bda.uk.com/resource/healthy-eating.html
https://www.nhs.uk/live-well/eat-well/the-eatwell-guide/
https://www.bhf.org.uk/informationsupport/support/healthy-living/healthy-eating/healthy-eating-toolkit/food-portions/vegetables

Joana Jardim
UK Registered Dietitian, MSc Clinic Nutrition
Founder of YourDietAdvice.com