Blog 1: Eating a balanced diet

BLOG 1:  Eating a balanced diet

Eating a healthy, balanced diet

CEY7EK chicken salad

 is an important part of maintaining good health, and can help you feel your best.

This means eating a wide variety of 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)
  • base meals 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.

Most people in the UK eat and drink too many calories, too much saturated fat, sugar and salt, and not enough fruit, vegetables, oily fish or fibre.

The Eatwell Guide does not apply to children under the age of 2 because they have different nutritional needs.

Between the ages of 2 and 5 years, children should gradually move to eating the same foods as the rest of the family in the proportions shown in the Eatwell Guide.

Fruit and vegetables: are you getting your 5 A Day?

Fruit and vegetables are a 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 who eat at least 5 portions of fruit and vegetables a day have a lower risk of heart disease, stroke and some cancers.

Eating 5 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 vegetables with dinner and fresh fruit with plain, lower fat yoghurt for dessert to reach your 5 A Day.  (…)

Taken from: 


Do you think that people in our country eat generally healthy? Which of the group   of foods mentioned in the article do they eat?
Would you consider that Peruvians eat a balanced diet?  Explain .What about your diet? Do you exercise? Why?
Do you think the idea of health and fitness is different from culture to culture? Why, or why not? If you worked for the government, how would you encourage people to lead a healthy lifestyle?

Puntuación: 0 / Votos: 0


  1. Erick Henry Toledo Apolinario escribió:

    The country does not eat healthy, there is the consumption of many fast foods.

    As beans, banana, lime, fish, some red meat, avocado, rice, and potatoes.

    Peruvians do not have a balanced diet. I am sure that many do not even know that you have to eat fruits and vegetables a proportion somewhat greater than a third.

    I don’t diet or exercise alone sometimes. The reason is that I lack willpower.

    I believe the culture and physical fitness is the same in all countries, although it is a very little generalized culture in the lower socioeconomic classes.

    The guidance that can be given to them at school is important and should be mandatory.

    1. Idiomas Virtual Autor escribió:

      Thanks, Erick, for your comments and contribution!


    In Perú, is difficult to have a healthy life. There is great variety of dishes very delicious. But, not all food is low fat. A lot of people prefer fast food and don’t eat vegetables and fruits. I prefer balance food. Also, I do exercise in the mornings. The healthy life is different in each culture because there are customs and habits that define people’s food. If I worked for the government, I would propose a better nutrition education from the schools.

    1. Idiomas Virtual Autor escribió:

      Clear and concise! Thanks for your comments Eduardo!

  3. José Luis Ñaccha Cuba escribió:

    In our country there is a diet full of fats and few fruits and vegetables are consumed.

    Pervians do not have a balanced diet because the pace of life, at least in the capital, is very complicated

    From the state, it’s necessary to work on healthy eating in schools, institutes, universities and taking into account the realities of each family.

    1. Idiomas Virtual Autor escribió:

      Totally agree with you José! Thanks for participating!

  4. Katy Damián Benítez escribió:

    I think that since the pandemic, peruvians have begun to take care of their health. Nowadays, they do exercises in their home, eat more vegetables and fruits, and plenty of water, although many people still don´t know how control their portions or balance their food.
    From my point of view, this pandemic has made us reflect on the importance of staying healthy.

    1. Idiomas Virtual Autor escribió:

      Great Katty! Thanks for your participation!


    Eat rich, but healthy

    In our country people do not eat healthy.
    The food they eat has a lot of fat, carbohydrates in addition to salt and sweets.
    Balance does not exist in their daily food, on the contrary, excess is their way of showing affection towards themselves and others.
    In the Peruvian diet, rice and potatoes, sweet potatoes and cancha are mixed and everything in the most normal way.
    I consider that exercise is important, but not enough, sport must be accompanied by a healthy diet.
    There are countries that do have a commitment to promote healthy eating that is disseminated both in the mass media and in schools. If you work in the government, you would spread the word about the consequences of unhealthy eating, it would make them reflect on how serious diseases can be avoided, etc.

    1. Idiomas Virtual Autor escribió:

      Thank you Gloria for your comments and contribution!

  6. Sindi Nuñez escribió:

    I think the people eat in different portions all kind of food healthy and unhealthy. Personally, I eat fruit and vegetables but now I not go exercise. I think that culture influences in the diet because in another place perhaps more fish is eaten and here more meat. If I work in government, I want to create community programs about nutrition and health.

    1. Idiomas Virtual Autor escribió:

      Thanks for your participation, Sindi!

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