A balanced diet has actually become less important over the last 50 years, at least, following a balanced diet alone is no longer a route to good health. However, a balanced natural diet is healthy. Before the growth of processed and refined foods, most sources of carbohydrates did provide all the nutritional requirements a person needed. So, following a diet that was high in carbohydrates, with some proteins and fat added, was a good way to stay healthy, as this meant that you would be eating many different vegetables and fruits.
People used to shop locally and buy locally grown produce, so throughout the year they would eat a varied diet. Processed food, mass manufacturing and refining has changed this. Nowadays following a diet that is high in carbohydrate could result in malnutrition for some people, as many people will just eat the same basic food all year round – bread, rice, pasta and fried potato. It is thought that this is one of the main reasons why so many people have become obese and develop heart disease in the last half a century.
So a balanced diet today must focus on not only macro-nutrients, but also on the types of foods eaten within those groups. For example, instead of saying that 70% of your diet should be carbohydrate, the advice today is more like:
* 70% carbohydrate
o 35% staples: wholegrains, brown rice, potato, pasta, cereals
o 35% fresh fruits and vegetables
* 20% protein and fat
o 10% dairy – milk, cheese, yogurt
o 10% eggs, poultry, red meat, fish, white fish and pulses
* 10% treats – cakes, cookies, soda, chocolate, high fat cheese, cooking oils
This approach is aimed at making it more obvious how you should balance your diet. This is how the UK Government’s “Eatwell Plate” came about.
The Eatwell Plate
Of course, the Eatwell Plate may be a healthy diet, but if you are very overweight then it may not actually help you to lose weight if you continue to consume too many calories. Many weight loss diets tackle obesity simply by eliminating everything in the yellow section of the plate, that is, all the bread, pasta, potatoes, rice and cereals. The idea is to reduce empty (nutritionally poor) carbohydrates and eat only the nutrient dense vegetables and fruits plus the healthy protein sources, which generally also provide the healthy fats.
People used to shop locally and buy locally grown produce, so throughout the year they would eat a varied diet. Processed food, mass manufacturing and refining has changed this. Nowadays following a diet that is high in carbohydrate could result in malnutrition for some people, as many people will just eat the same basic food all year round – bread, rice, pasta and fried potato. It is thought that this is one of the main reasons why so many people have become obese and develop heart disease in the last half a century.
So a balanced diet today must focus on not only macro-nutrients, but also on the types of foods eaten within those groups. For example, instead of saying that 70% of your diet should be carbohydrate, the advice today is more like:
* 70% carbohydrate
o 35% staples: wholegrains, brown rice, potato, pasta, cereals
o 35% fresh fruits and vegetables
* 20% protein and fat
o 10% dairy – milk, cheese, yogurt
o 10% eggs, poultry, red meat, fish, white fish and pulses
* 10% treats – cakes, cookies, soda, chocolate, high fat cheese, cooking oils
This approach is aimed at making it more obvious how you should balance your diet. This is how the UK Government’s “Eatwell Plate” came about.
Of course, the Eatwell Plate may be a healthy diet, but if you are very overweight then it may not actually help you to lose weight if you continue to consume too many calories. Many weight loss diets tackle obesity simply by eliminating everything in the yellow section of the plate, that is, all the bread, pasta, potatoes, rice and cereals. The idea is to reduce empty (nutritionally poor) carbohydrates and eat only the nutrient dense vegetables and fruits plus the healthy protein sources, which generally also provide the healthy fats.
