How to eat a balanced diet

Protein is important to maintain your muscle mass and strength to be fit for surgery. To learn how to get the right amount of protein in your diet, go to The importance of protein.

Fibre is often known as the 'roughage' in your diet. Fibre comes from plants. It is not digested in the small bowel and reaches the large bowel undigested. There it is completely or partially broken down by bacteria in the large bowel.

The benefits of fibre include:

• improvements to your appetite control
• improvements to your bowel health, reducing your risk of bowel diseases
• a good source of vitamins, minerals and other important nutrients
• feeds your good gut bacteria
• reduces your risk of heart disease
• lowers your levels of unhealthy cholesterol
• prevents or manages diabetes

If you need to increase your fibre, you’ll need to do it gradually to help avoid bloating, wind or constipation.

• Add one new high fibre food every 2 to 3 days.
• Aim to have at least 8 cups or 1.5 to 2 litres of fluid (ideally water) each day.

Fruit, vegetables and pulses are rich in vitamins and minerals, as well as dietary fibre. Your body needs these vitamins and minerals to work properly and stay healthy.

Not every vegetable needs to be fresh. Frozen vegetables are just as nutritious. Avoid tinned vegetables as they are often high in salt.

How to eat more fruit, vegetables, and pulses

Dairy foods provide protein, calcium, vitamins and minerals which are important for healthy bones and teeth, and for improved heart health. Aim for 3 portions of dairy each day.

One serving size is:

• 1 glass (200ml) of milk
• 1 carton (125g) of yogurt
• 1 bottle (200ml) of yogurt drink
• 2 thumbs or matchbox size pieces of cheese (25g)

A small amount of fat is an essential part of a healthy, balanced diet. Fat is a source of essential fatty acids, which the body cannot make itself.

Include healthy fats such as:

• Unsalted nuts & seeds (aim for 30g or 2 tablespoons daily)
• Olive oil
• Vegetable oils
• Olives
• Avocado
• Oily fish (2 times a week)
• Eggs

One serving is 1 teaspoon per person of rapeseed, olive, sunflower or corn oil used in cooking.

Any easy way to get the right amount of fat in your diet is to pay attention to your cooking methods. Grilling and steaming is a healthier option, instead of frying or roasting with oil or fat.

Eating too much salt can lead to high blood pressure, increasing your risk of heart and circulatory diseases. Processed and packaged foods are responsible for most of the salt people eat.

Most people in Ireland have acquired a taste for salt, so it can be challenging to cut it down, especially if you have been eating a high salt diet for many years. It’s okay to make gradual changes at your own pace.

The best way to reduce salt is to choose minimally processed whole foods as much as possible.

Some foods can be high in salt but also have nutritional value in other ways. For example, some foods such as cheese, breakfast cereals, bread and tinned fish are higher in salt, but provide lots of other nutritional benefits. You shouldn’t eliminate them from your diet entirely, but you need to keep an eye on your salt overall.

Reading labels

Many food labels show the sodium content. Sodium is not the same as salt. To convert sodium to salt, multiply the sodium value on the packet by 2.5. For example, 0.5 grams of sodium multiplied by 2.5 gives a salt value of 1.25g. Aim for no more than 6g a day.

Be mindful of how often you are eating foods that are high in refined sugar, saturated fat and salt. You don’t have to eliminate them entirely from your diet but pay attention to portion sizes.

This includes:

• honey, sugar, and maple syrup
• sugar-coated breakfast cereals
• sugary drinks
• biscuits, pastries, cakes, desserts, chocolate, and sweets
• processed salty meats like sausages, bacon, ham, pepperoni, and salami
• salty snacks like crisps and pretzels