A healthy and balanced diet is important for maintaining your health. However, trying to eat healthy can sometimes feel overwhelming. Therefore, we’d like to share details about the main food groups and the quantities you need. If you have a medical condition or special dietary needs, consult your doctor before changing your diet.

Healthy food means eating foods from different food groups in the right proportions. By doing so, you will ensure that your body gets the nutrients and energy it needs. There are five main food groups:

Fruits and vegetables play a major role in a healthy diet. They provide vitamins, minerals, and fiber. In addition to their great taste, they help reduce the risk of certain cancers, heart disease, and stroke.

You should aim to eat five servings of fruits and vegetables per day. A typical serving is 80 grams. Examples include apples, pears, oranges, or bananas.  

A serving of vegetables should be about three tablespoons, for example, sweet corn, carrots, or peas.

Most adults need about 225-325 grams of carbohydrates daily. Carbohydrates are an excellent source of glucose, which the body uses as an energy source for movement and overall body function.

It is recommended to choose whole-grain carbohydrates whenever possible because they are fiber-rich foods, which help you feel full for longer and reduce the likelihood of overeating. Whole-grain foods can also help reduce the risk of heart disease and diabetes.

3- Proteins: 

Adults need about 45-55 grams of protein daily. In addition to being a source of energy, protein is essential for body growth and repair.

The general rule is that 0.75 grams of protein is required per kilogram of body weight. For example, a person weighing 75 kilograms would need 56.25 grams of protein.

Protein is typically divided into plant and animal proteins. Vegetarians should be able to meet their protein goals through a varied diet, for example, lentils, nuts, and beans.

Dairy and dairy alternatives can be an excellent source of:

• Protein, for cell growth and repair. 

• Calcium, for bone health.

• Iodine is for healthy brain and nerve function, as well as healthy skin.

• Vitamin B2, which helps release energy from food.

• Vitamin B12, for healthy blood cells and nerve function. 

Dairy products include cheese, milk, and yogurt. Dairy alternatives are usually made from soy, coconut, almonds, oats, or rice.

In general, it is recommended to have three servings of dairy and/or dairy alternatives daily.

Oils should be consumed in small amounts, as they are high in fat and calories and can lead to weight gain. However, some fats in the diet are necessary as a source of essential fatty acids that the body cannot produce on its own, and for the absorption of fat-soluble vitamins.

We recommend replacing saturated oils and fats, such as palm oil and margarine, with unsaturated options, such as olive and sunflower. 

Also, reducing saturated fats in your diet reduces the risk of heart disease and stroke.

To eat healthy, in addition to being aware of food groups, you will need to pay attention to the calories you consume. Men need about 2,500 calories daily and women need about 2,000 calories daily.

Good hydration is vital when maintaining a healthy diet. If fluid levels drop by a small amount, you may experience negative effects such as dizziness, headaches, dry mouth, and more. Adults need about 2.5 liters of fluid daily.

It is also important to monitor the amount of sugar you consume. Adults should not consume more than 30 grams per day. Cakes, sweets, cookies, biscuits, soft drinks, and chocolate are examples of foods that contain sugars.