Understanding the principles of a healthy diet is paramount – a well-rounded diet not only supports our physical wellbeing but also our mental health. Here we explore six principles that are foundational to a healthy diet, with insights into how vegetarians and vegans can adapt these guidelines to fit their lifestyle.
1. At least 5 a day
Consuming at least five portions of a variety of fruit and vegetables every day lays the foundation for a nutrient-rich diet. These foods are excellent sources of vitamins, minerals and fibre and are associated with a lower risk of chronic diseases such as heart disease and cancer. A portion might include a single large fruit like an apple, a handful of grapes or a heaped tablespoon of vegetables. Including a rainbow of colours on your plate ensures a wide range of phytonutrients and antioxidants.
2. Fibre for fullness and health
A diet rich in fibre aids in digestion and can help prevent constipation. High-fibre foods, such as whole grains, beans, lentils, fruit and vegetables, contribute to a feeling of fullness, which can help control appetite and maintain a healthy weight. Wholemeal bread, brown rice and wholewheat pasta are simple swaps for their white counterparts that can significantly increase your fibre intake.
3. Prioritise protein
Protein is crucial for the growth and repair of tissues and is an important building block of bones, muscles, cartilage, skin and blood. Incorporating a variety of protein sources, such as lean meats, fish, eggs, beans, lentils, tofu and nuts, ensures a good mix of essential amino acids. For vegetarians and vegans, plant-based proteins are plentiful and can be found in legumes, soy products, quinoa and seitan.
4. Dairy and alternatives
Dairy products and their alternatives are important sources of calcium and other essential nutrients.
For those who consume dairy, options include milk, cheese and yoghurt. Try to prioritise low-fat sources of dairy, as the high saturated fat content in full-fat dairy products can elevate LDL cholesterol levels (the bad cholesterol), which can increase your chance of heart disease, stroke and other problems.
Non-dairy alternatives, fortified with calcium and vitamin D, are available for those following a vegan diet or with lactose intolerance. Almond milk, soy milk and oat milk are popular choices that can be easily incorporated into your diet.
5. Choose the right fats
Fat is an essential nutrient, but the key is to consume the right types in the correct amounts. Unsaturated fats, found in oily fish, avocados, nuts and seeds are beneficial for heart health. On the other hand saturated fats, found in butter, lard and fatty cuts of meat should be limited. Trans fats, often found in processed foods, are best avoided altogether. When cooking, opt for oils high in unsaturated fats, such as olive or rapeseed oil.
6. Limit salt and sugar
Excessive salt intake can raise blood pressure, leading to an increased risk of heart disease and stroke. Similarly, too much sugar can contribute to weight gain and dental problems. Be mindful of the salt and sugar content in processed foods and try to limit added salt and sugar in home cooking and baking. Herbs, spices and citrus can be used to flavour food instead of salt, while fruit can offer natural sweetness to dishes.
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