Achieving a Healthy and Balanced Diet

Understanding the Food Pyramid

The food pyramid illustrates what should be consumed less and what should be consumed more. However, many people follow an unbalanced diet, as shown by a study on eating behaviors conducted in Estonia. It’s no surprise that people often do not get enough nutrients.

To have a balanced and diverse diet, you should follow the recommended food pyramid. The recommended pyramid indicates the approximate quantities of food to be consumed over a week to meet nutritional needs. The pyramid includes five main food groups, and something from each group should be consumed daily. At the top of the pyramid are sweet and salty foods, which the body does not require for functioning and should be eaten sparingly.

Tips for a Balanced Diet

Eat More of These:

• Whole grains (like bread and cereals)
• Vegetables, including legumes
• Fruits and berries
• Fresh, chilled, and frozen fish dishes
• Nuts and seeds

Eat Less of These:

• Sweet dairy products, such as yogurt and cheese-based desserts
• Pork and beef (especially processed products high in saturated fatty acids and salt)
• Sweet and salty snacks
• Sugar-rich soft drinks and juices

Navigating Conflicting Information

Media often presents conflicting information about healthy eating. Don’t get confused and remember: there are no superfoods, genius diet plans, or magical solutions for achieving good health or long-term weight loss.

Principles for a Healthy Diet

Eat According to Your Needs: Your body gets essential nutrients and energy from food. Your needs depend on age, gender, lifestyle, health condition, and other factors. The formula is simple: eat as much as your body requires and consumes. Energy is expended on basic activities (breathing, digestion, thinking, heart function, etc.) and movement. For instance, teenagers need more energy than older adults; nutrient requirements increase during pregnancy and breastfeeding; and people with physical jobs need more energy than office workers. The average daily energy requirement is 2000 kcal for women and 2600 kcal for men.

Balanced Eating: It's not only the energy intake that matters but also the variety and balance of nutrients. Each nutrient plays a crucial role in the body, and different food groups provide different essential substances, vitamins, and minerals. Many people today try to reduce carbohydrate intake, which can lead to a deficiency in important nutrients.

Moderation is Key: There is a common misconception that all tasty foods are either harmful or fattening. In reality, you can eat everything but in the right amounts and frequencies. The five main food groups are equally important, but the food pyramid shows the optimal proportions. Be especially careful with very salty, sweet, and fatty foods, as well as alcohol.

Diverse Eating: A varied and balanced diet should include foods from different groups, and it’s essential to vary foods within these groups as well. For example, different vegetables and fruits contain different vitamins and minerals in varying amounts. Eating a varied diet ensures you get the necessary nutrients, making your body healthier and more efficient. Routine and habits often lead to a monotonous diet. Review your diet periodically to avoid eating the same things all the time. A diet can also become monotonous if you consciously decide to avoid certain foods or simply don’t like them. In such cases, make sure to get the necessary nutrients from other sources.

By following these principles, you can ensure your diet is both healthy and balanced, supporting your overall well-being and energy levels.