Healthy Balanced Diet
Proteins

To ensure you are eating a healthy balanced diet you should regularly include food from all the following groups:

  • Proteins
  • Carbohydrates
  • Fruit and Vegetables
  • Fats and Oils
  • Fibre and Water

Proteins provide essential amino acids which the body uses to ensure healthy growth and repair, metabolism and hormonal functions. There are 2 types of proteins:

  1. First class Proteins - Meat, Fish, Eggs and Dairy Produce

  2. Second Class Proteins - Pulses (Chick Peas, Lentils and Beans), Grains (Couscous, Wheat, Rice) and Nuts

First class proteins are so called because they provide the full range of amino acids the body needs for growth and repair. Second class proteins each provide only some of the essential amino acids needed so should be eaten in combination to ensure a healthy balanced diet (i.e. a grain with a pulse or nut).

This is something to be aware of if you are vegetarian and want to be sure of eating healthily. Combinations such as hummus and wholemeal bread or bean stew and brown rice do the job nicely. One exception to this is quinoa - this is a seed, eaten like a grain that does provide the full range of amino acids.

Do We Need to Eat Meat?

Some people think that we have to have meat, fish and eggs in our diet. However, this is only really necessary if you are in particular need of a rich supply of amino acids e.g. when you are recovering from an illness, pregnant or breastfeeding. Otherwise it's perfectly possible to have all the required nutrients if you are vegetarian (no meat or fish) or vegan (no animal products including eggs, milk and cheese) so long as you follow the healthy eating guidelines in this website.

Everyone has their own personal preferences - mine is for fish and vegetarian food. However, if you're a dedicated carnivore you can still enjoy your meat and be healthy by following the recommended portion guidelines, healthy cooking tips and healthy eating habits.

In addition, I'd really encourage you to regularly incorporate second-class proteins into your diet in place of meat-based meals. This will reduce your saturated fat intake (keeping your heart healthy) and will also boost your fiber intake (keeping your digestive system healthy).

If you've found this section on proteins useful, click on the links below for information on the other essential food groups:

  • Carbohydrates
  • Fruit and Vegetables
  • Fats and Oils
  • Fibre and Water

For further healthy eating guidelines check out: