Making Meals More Balanced

Start with the essentials

What is a balanced meal?

A balanced diet focuses on combining different types of food; it does not need to be perfect at every meal, nor does it require precise calculations for every item. NHS guidance suggests looking at balance across an entire day or week, giving different food groups an opportunity to feature in your everyday meals.

The base of fruit and vegetables: colour and fibre

Vegetables and fruit provide fibre and a variety of nutrients. You can start with options you are accustomed to eating and can easily buy, then gradually introduce variety. Fresh, frozen, or suitable tinned choices can all be incorporated into meals without needing particularly expensive ingredients.

The role of staples: starchy carbohydrates and energy

Staples such as rice, noodles, potatoes, oats, and bread form part of your daily energy supply. If you enjoy them and they suit you, you can try introducing brown rice, wholemeal bread, or other higher-fibre options; there is no need to completely eliminate familiar white rice or white bread.

Protein sources: trying a diverse range

Beans, pulses, tofu, fish, eggs, and meat all provide protein. Dairy products or suitable fortified alternatives can also form part of your diet. You can choose according to your preferences, cultural background, budget, and allergy considerations, without needing to rely on the same food every day.

• Add a portion of vegetables you enjoy alongside rice or noodles.
• Include beans, eggs, fish, or other protein sources in your meals.
• Be mindful of the amounts of salt, sugar, and sauces used when cooking.
• When cooking with fat, choose unsaturated vegetable oils and use them in moderation.

Everyday combinations: gradually adding missing groups

Whether it is a takeaway meal box, a home-cooked dish, or a simple sandwich, you can begin with a single small adjustment. Take note of which food groups you have had less often recently, and look for options that are easy to add. If you have specific dietary requirements due to a health condition, continue following the advice given by your healthcare team rather than trying to fit standard suggestions.