The Importance of a Balanced Diet in Canine Weight Management Tips for Success
What to know about weight management
Sustainable weight management involves following a balanced diet, regularly exercising, and engaging in stress-reducing techniques. Certain strategies can help a person lose weight.
A healthy, balanced diet
If a persons goal is weight loss, certain strategies may also help, such as setting realistic goals and recognizing their attainment with nonfood rewards.
Learn more about weight management, nutrition information, and lifestyle tips.
If a person has overweight or obesity, the Centers for Disease Control and Prevention (CDC) recommend a gradual, steady weight loss of about
The following strategies may help a person on their weight loss journey.
Commit to losing weight
One useful strategy is writing down why a person wants to lose weight and posting them in a place where they will be a daily reminder. For example, some people may want to change their appearance, be more active, or put measures in place to help them live longer to see their grandchildren.
Evaluate factors that promote weight gain
People can try to become aware of food intake to avoid mindless food consumption. They may wish to record everything they eat and drink for several days.
Additionally, a person can examine situations that pose a challenge to weight management. For instance, this may include factors such as having a busy travel schedule. Individuals can aim to develop strategies to deal with these challenges.
Set realistic goals
People can establish achievable short-term goals and reward their attainment.
For example, if a persons long-term goal involves losing 50 pounds (lb), they should set smaller specific goals. This may mean trying to lose 1 lb per week for a period of time.
More specific, actionable examples may include:
- substituting dessert for fresh fruit
- taking a walk after meals
- including protein with each meal
A person can work on 23 goals at a time to avoid feeling frustrated or overwhelmed.
Individuals can also expect occasional setbacks. When these occur, they can aim to resume their efforts to meet goals and consider how to help avoid such hindrances.
Monitor progress
A person can revisit goals to determine which ones are working well.
If someone consistently meets a goal, they may consider changing the goal to one that is a little more challenging to spur them forward. After meeting a goal, people should reward themselves in ways unconnected to food, such as an outing with friends.
The
- eating a variety of fruits, vegetables, and whole grains
- including foods high in protein
- consuming nonfat and low fat dairy products
- including healthy fats
An eating plan for weight loss also excludes or limits the following dietary elements:
- refined carbohydrates, such as:
- cookies
- cakes
- pies
- doughnuts and other pastries
- white rice
- beverages with added sugar, such as:
- sodas
- fruit drinks
- sweetened tea
- salt
- saturated fat, such as fatty cuts of red meat
- trans fat, such as fried foods
A person can still enjoy their favorite comfort foods if they eat them occasionally or in
Learn more about following a healthy, balanced diet.
In addition to a balanced diet, a lifestyle that promotes weight management includes exercise and stress-reducing techniques.
Exercise
According to the CDC, people should get at least
If an individual is new to exercise, they should check with a doctor before starting a new exercise plan. This is particularly important if they have diabetes, high blood pressure, or a heart condition.
Stress management
Managing stress can help a person lose weight.
A
These interventions had an association with a reduction in body mass index and lower levels of anxiety and depression.
A person may also consider asking a doctor for resource suggestions that could help with weight management.
This may entail referrals to a dietician and a community weight loss program. Such a program
Developing a network of support sources that may include family members, friends, and local or online weight loss groups is also beneficial. This can provide encouragement, empathy, and motivation.
Learn 10 tips for successful weight loss.
Components of weight management involve following a healthy eating plan that includes plenty of fruits, vegetables, whole grains, and regular exercise, such as brisk walking. It also entails engaging in stress-reduction techniques, such as diaphragmatic breathing.
Management strategies include making a commitment to lose weight, evaluating factors that promote weight gain, and setting realistic goals.
Why a balanced diet is important for your health
You may be wondering why a balanced diet is important. The simple answer is eating a healthy, balanced diet is a vital part of maintaining good health and helping you to feel your best. While some groups of people, such as athletes, may require additional support by way of the best protein powders and the best protein bars to fuel muscle growth, the majority of us can get everything we need by ensuring were eating a healthy and varied range of foods.
A balanced diet supplies the fuel your body needs to work effectively. Without balanced nutrition, your body is more prone to illnesses such as heart disease, diabetes, and cancer. Eating a variety of foods and consuming less salt, sugars, and saturated fats are essential to ensure your body functions at its best.
If your diet isnt balanced and you consume foods that dont provide enough nutritional value, your nutrient levels will start to decline. Research has found that 31% of the U.S. population is at risk of at least one vitamin deficiency. There are many dangers of a nutrient deficiency, including digestion problems, anemia, and skin problems.
In this article, you will learn about what you need for a balanced diet, why a balanced diet is so important, and tips for ensuring you meet your nutritional needs every day.
What is a balanced diet?
A balanced diet ideally includes five food groups, Isabel Maples, registered dietitian, and spokesperson for the Academy of Nutrition and Dietetics told Live Science. The individual food groups each supply certain groups of nutrients. One group is not more important than the other - each provides key vitamins, minerals, fiber, and calories. But when one food group is eaten less, then it becomes the weakest link in maintaining balance. More focus on it might help bring the diet back into balance.
The Dietary Guidelines for Americans, set out by the U.S Department of Agriculture (USDA) recommend nutrient-dense foods that provide vitamins, minerals, and other health-promoting components and have no or little added sugars, saturated fat, and sodium.
The core elements that make up a healthy dietary pattern include:
- Vegetables of all types - dark green; red and orange; beans, peas, and lentils; starchy; and other vegetables.
- Fruits, especially whole fruit (rather than fruit juices).
- Grains, at least half of which are whole grain.
- Dairy, including fat-free or low-fat milk, yogurt, and cheese, and/or lactose-free versions and fortified soy beverages and yogurt as alternatives.
- Protein foods, including lean meats, poultry, and eggs; seafood; beans, peas, and lentils; and nuts, seeds, and soy products.
- Oils, including vegetable oils and oils in food, such as seafood and nuts.
Nutritionist Lamorna Hollingsworth says variety is key when it comes to eating fruit and vegetables. Go for at least five portions of fruit and vegetables a day, she says. Fresh, frozen, canned, and dried all count. Eating a diverse range of plant-based foods is great news for our gut health and microbiome which thrives best when we consume a wide variety - aiming for 30+ different plant-based foods a week is a great target.
The dietary guidelines also advise limiting foods and beverages higher in added sugars, saturated fat, and sodium and limiting alcoholic beverages. The recommended limits are:
- Added sugars: Less than 10% of your calories per day.
- Saturated fat: Less than 10% of your calories per day.
- Sodium: Less than 2,300 milligrams per day (and even less for children younger than age 14).
- Alcoholic beverages: Adults of legal drinking age can choose not to drink, or to drink in moderation by limiting intake to two drinks or less in a day for men and one drink or less in a day for women when alcohol is consumed. Drinking less is better for health than drinking more.
Why is eating a balanced diet so important?
The foods we eat have a profound impact on physical and mental health. The scientific connection between food and health is well documented, with substantial evidence showing that following a healthy diet can help people achieve and maintain good health and reduce the risk of chronic diseases.
A balanced diet supplies the nutrients your body needs to work well. Without balanced nutrition, your body is more prone to disease, infection, and fatigue.
According to the Center for Science in the Public Interest, four of the top 10 leading causes of death in the United States - heart disease, cancer, stroke, and type 2 diabetes - are directly linked to diet.
Some evidence suggests a close relationship between diet and mood. In 2016, research published in the journal Appetite found that diets with a high glycemic load may trigger increased symptoms of depression and fatigue. Foods with a high glycemic load include many refined carbohydrates, often found in soft drinks, cakes, white bread, and biscuits. Vegetables, whole fruit, and whole grains have a lower glycemic load.
A healthy diet may help maintain brain health too. A 2015 study published in the journal of Neurology, Psychiatry and Brain Research identified nutrients and foods that protect against cognitive decline and dementia. The researchers found the following beneficial - vitamin D, vitamin C, and vitamin E, omega-3 fatty acids, and fish.
Tips for having a balanced diet everyday
A healthy diet will combine all the recommended nutrients and food groups mentioned, but you need to balance them too.
The plate method is a handy way to remember how much of each food group to eat. Maples endorses the USDAs 'ChooseMyPlate' initiative, which recommends:
- Filling half your plate with fruits and vegetables.
- Filling just over one quarter with grains.
- Filling just under one quarter with protein foods.
- Adding dairy on the side (or a non-dairy replacement).
But individual needs will vary, so the USDA also provides an interactive tool, 'MyPlate Plan', where you can enter your own details to determine your personal needs.
Hollingsworth believes that proper balance comes when you view food on a spectrum, as labeling foods good or bad may lead to unhealthy restrictive habits. She told LiveScience: It could be argued that a balanced diet that includes healthy and occasional not-so-healthy foods is more important than aiming for perfection with all our food choices.
Taking this approach allows individuals to fuel their bodies with healthy options but also provides a positive place for our mental health too. Having this kind of mindset prevents guilt that could be felt upon eating the occasional unhealthy food.
References
Bird, J., Murphy, R., Ciappio, E., & McBurney, M. (2017). Risk of Deficiency in Multiple Concurrent Micronutrients in Children and Adults in the United States. Nutrients, 9(7), 655. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5537775/
Breymeyer, K. L., Lampe, J. W., McGregor, B. A., & Neuhouser, M. L. (2016). Subjective mood and energy levels of healthy weight and overweight/obese healthy adults on high-and low-glycemic load experimental diets. Appetite, 107, 253259. https://www.sciencedirect.com/science/article/abs/pii/S0195666316303221
Strasser, B., & Fuchs, D. (2015). Role of physical activity and diet on mood, behavior, and cognition. Neurology, Psychiatry and Brain Research, 21(3), 118126. http://www.barbara-strasser.at/wp-content/uploads/Neurology-Psychiatry-and-Brain-Research-2015.pdf
U.S. Department of Agriculture. (2020). Dietary Guidelines for Americans 2020 - 2025. https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf
Why Good Nutrition is Important. (2018, May 17). Center for Science in the Public Interest. Retrieved April 14, 2022, from https://www.cspinet.org/eating-healthy/why-good-nutrition-important
Eating a balanced diet
Eating a healthy, balanced dietis an important part of maintaining good health, and can help you feel your best.
This means eatinga wide varietyof foods in the right proportions, and consuming the right amount of food and drink to achieve and maintain a healthy body weight.
This page covers healthy eating advice for the general population.
People with special dietary needs or a medical condition should ask their doctor or a registered dietitian for advice.
Food groups in your diet
The Eatwell Guide shows that to have a healthy, balanced diet, people should try to:
- eat at least 5 portions of a variety of fruit and vegetables every day (see 5 A Day)
- basemeals on higher fibre starchy foods like potatoes, bread, rice or pasta
- have some dairy or dairy alternatives (such as soya drinks)
- eat some beans, pulses, fish, eggs, meat and other protein
- choose unsaturated oils and spreads, and eat them in small amounts
- drink plenty of fluids (at least 6 to 8 glasses a day)
If you're having foods and drinks that are high in fat, salt and sugar, have these less often and in small amounts.
Try to choose a variety of different foods from the 5 main food groups to get a wide range of nutrients.
Mostpeople in the UKeat and drink too many calories, too much saturated fat, sugar and salt, and not enough fruit, vegetables, oily fishor fibre.
The Eatwell Guide does not apply to children under the age of 2 because they have different nutritional needs.
After the age of 2 years, children should move to eating the same foods as the rest of the family in the proportions shown in the Eatwell Guide.
Fruitand vegetables: are you getting your 5 A Day?
Fruit and vegetables area good source of vitamins and minerals and fibre, and should make up just over a third of the food you eat each day.
It's recommended that you eat at least 5 portions of a variety of fruit and vegetables every day. They can be fresh, frozen, canned, dried or juiced.
There's evidence that people whoeat at least5 portions of fruit and vegetables a day have a lower risk of heart disease, stroke and some cancers.
Eating5 portions is not as hard as it sounds.
A portion is:
- 80g of fresh, canned or frozen fruit and vegetables
- 30g of dried fruit which should be kept to mealtimes
- 150ml glass of fruit juice or smoothie but do not have more than 1 portion a day as these drinks are sugary and can damage teeth
Just 1 apple, banana, pear or similar-sized fruit is 1 portion each.
A slice of pineapple or melon is also 1 portion, and 3 heaped tablespoons of vegetables is another portion.
Adding a tablespoon of dried fruit, such as raisins, to your morning cereal is an easy way to get 1 portion.
You could also swap your mid-morning biscuit for a banana, and add a side salad to your lunch.
In the evening, have a portion of vegetableswith dinner and fresh fruitwith plain, lower fat yoghurt for dessert to reach your 5 A Day.
Find out more about what counts towards your 5 A Day
Starchyfoods in your diet
Starchy foods should make upjust overa third of everything you eat. This means your meals should be based on these foods.
Choose wholegrain or wholemeal varieties of starchy foods, such as brown rice, wholewheat pasta, and brown, wholemeal or higher fibre whitebread.
They contain more fibre, and usually more vitamins and minerals, than white varieties.
Potatoes with the skins onarea great source of fibre and vitamins. For example, when having boiled potatoes or a jacket potato, eat the skin too.
Find out more about starchy foods
Milkand dairy foods (and alternatives)
Milk and dairy foods, such as cheese and yoghurt, are good sources of protein.Theyalso contain calcium, which helps keep your bones healthy.
Go for lower fat and lower sugar products where possible.
Choose semi-skimmed, 1% fat or skimmedmilk, as well as lower fat hard cheeses or cottage cheese, and lower fat, lower sugar yoghurt.
Dairy alternatives, such as soya drinks, are also included in this food group.
When buying alternatives, choose unsweetened, calcium-fortified versions.
Find out more about milk and dairy foods
Beans, pulses, fish, eggs, meat and other proteins
These foods are all good sources of protein, which is essential for the body to grow and repair itself.
They're also good sources of a range of vitamins and minerals.
Meat is a good source of protein, vitamins and minerals, including iron, zinc and Bvitamins. It's also one of the main sources of vitamin B12.
Choose lean cuts of meat and skinless poultry whenever possible to cut down on fat. Always cook meat thoroughly.
Try to eat less red and processed meat like bacon, ham and sausages.
Find out more about including meat in your diet
Eggs and fish are also good sources of protein, and contain many vitamins and minerals. Oily fish is particularly rich in omega-3 fatty acids.
Aim to eat at least 2 portions of fish a week, including 1 portion of oily fish.
You can choose from fresh, frozen or canned, but remember that cannedand smoked fish can oftenbe high in salt.
Pulses, including beans, peas and lentils, are naturally very low in fat and high in fibre, protein, vitamins and minerals.
Nuts are high in fibre, and unsalted nuts make agood snack. But they do still contain high levels of fat, so eat them in moderation.
Oilsand spreads
Some fat in the diet is essential, but on average people in the UK eat too much saturated fat.
It's important to get most of your fat from unsaturated oils and spreads.
Swapping to unsaturated fats can help lower cholesterol.
Remember that all types of fat are high in energy and should be eaten in small amounts.
Find out more about the different types of fats
Eat less saturated fat, sugar and salt
Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease.
Regularly consuming foods and drinks high in sugar increases your risk of obesity and tooth decay.
Eating too much salt can raise your blood pressure, which increases your risk of getting heart disease or having a stroke.
See 8 tips for healthy eating to find out more about why you need to cut down on saturated fat, sugarand salt, which foods they're found in,and how to make healthier choices.
Find out more about how to eat less saturated fat
Need to lose weight?
Most adults in England are overweight or obese. Check whether you're a healthy weight using the BMI calculator.
If you need to lose weight, you can use the NHS weight loss plan. It's a free 12-week diet and exercise plan to help you lose weight and develop healthier habits. It has been designed to help you lose weight safely, and keep it off.
Information:Self-refer for help with your weight
If you need help managing your weight, you might be able to refer yourself directly to services that can help you, without seeing a GP.
To find out if there are any services in your area:
- ask the reception staff at your GP surgery
- check your GP surgerys website
- contact your integrated care board (ICB) find your local ICB
- search online for NHS weight management services near you
