We all have our favourite foods, but understanding what makes a healthy, balanced diet is essential for our well-being. A balanced diet means giving your body a wide range of nutrients from various food groups, in the right proportions to help support your body in functioning optimally.
If you're not sure where to start, we've got you covered. Discover practical tips and guidance on building balanced meals that are filled with nutrients and support your healthy lifestyle.
To create a truly balanced diet and ensure your body receives all the necessary nutrients, it's vital to understand the key food groups and how to incorporate them into your meals.
Starchy carbohydrate foods should make up just over a third of the food we eat, and we should base our meals around these foods. We should choose whole grain, higher fibre or brown varieties where possible. These include:
Potatoes
Bread
Rice
Pasta
Corn
Whole Oats
Porridge
Whole grains are an important part of a healthy balanced diet. They provide us with a range of vitamins, minerals, fibre, starch and other nutrients, and are easy to make into delicious meals.
At Nestlé Breakfast Cereals we understand that whole grain fibre is recommended as an important part of a varied, balanced diet. So, we’ve added a bold, bright green banner with the whole grain tick on our cereal packs to help you identify the cereal containing at least 8 grams of whole grain in each serving, including Shreddies® Original and Multigrain Cheerios®.
We should aim to eat at least five portions of a variety of fruit and vegetables each day. Fruit and vegetables provide us with essential vitamins and minerals as well as fibre making them a key addition to a balanced diet.
Aim to add a variety of fruits to your breakfast and snacks such as:
Apples
Strawberries
Bananas
Pears
You can find out more about what fibre is and why it’s important for healthy eating with our handy article.
A balanced diet can also include milk and other dairy foods. These are good sources of protein, vitamins and calcium. Plus, Greek yoghurt or semi-skimmed milk makes a wonderful combination with breakfast cereals and fruits. Look out for lower fat and lower sugar products where possible.
If you’re including dairy-free alternatives, choose fortified options with additional calcium.
This food group provides us with protein, vitamins and minerals so we should aim to include a variety of different protein foods in our diets. Pulses such as beans, peas and lentils can be alternatives to meat and can be lower in fat and higher in fibre.
We do need some fat in our diet however it’s recommended to choose unsaturated oil and spreads and eat these in smaller amounts. Unsaturated fats are usually from plant sources and include things like olive oil, rapeseed oil, avocado, and nuts, seeds and nut butter.
Wondering if vegans can achieve a balanced diet without the nutrients from meat, dairy and other foods that come from animals? The answer is yes. The Eatwell Guide still applies to those who follow a vegan diet. You can get the nutrients you need from eating a varied and balanced vegan diet that includes fortified foods and supplements. Aim to include a variety of fruit and vegetables, base meals on starchy carbohydrates, look out for fortified dairy alternatives and enjoy some beans, pulses, nuts, seeds and other proteins.
Check out our article full of tips for vegan menus.
People who can’t digest gluten properly due to gluten sensitivity or coeliac disease, or others who choose to avoid it, will have to adopt a gluten-free diet. But this doesn’t mean they won’t be able to maintain varied and balanced eating throughout their lives. There are many gluten-free cereals that can replace wheat, barley or rye. From rice to corn and quinoa, the list of gluten free grains goes on and on with options for every meal of the day.
Plus, you can still enjoy some breakfast cereals that come in all sorts of gluten-free combinations, including the chocolatey flakes in our Go Free® Gluten Free Choco Flakes and the golden GO FREE Corn Flakes.
A balanced breakfast will give you and your family a good mix of carbohydrates, fibre, protein, vitamins and minerals. Whether you're blending, baking or simply pouring a bowl, choosing the right cereal is a simple way to start your day.
For a balanced breakfast, consider these simple steps:
Choose your favourite grain: A bowl of whole-grain cereal or a slice of wholemeal toast is a great foundation.
Add a dairy or alternative: Include semi-skimmed milk, Greek yoghurt, or a plant-based, fortified dairy alternative.
Boost with protein: Top with a handful of almonds or other nuts and seeds
Finish with fruit: Add a portion of fresh fruit like berries or banana for natural sweetness.
Drink plenty of fluids: Don't forget a glass of water with your breakfast!
It's that simple!
Keep in mind that a balanced diet also means balanced portions. Check out how much cereal should be included in one serving with our handy article, next.
Focus on variety! Include plenty of fruits and vegetables, choose whole grains, lean proteins, and healthy fats. Using plate guides (like the Eatwell Guide) can help visualise the correct proportions of different food groups at each meal.
Yes, many of our cereals are made with whole grains, which provide fibre and other nutrients, making them a convenient and tasty component of a balanced breakfast when paired with milk/dairy alternative, a portion fruit and a source of protein.
Start with breakfast by choosing whole-grain options. Add a fruit or vegetable to every meal. Opt for whole grains over refined grains. Include a source of lean protein. And remember to drink plenty of fluids throughout the day.
