Achieving a Healthy Diet

A healthy diet means eating the right amount of calories based on how active you are. This means balancing the energy you get from food with the energy your body uses.

If you eat more calories than your body needs, the extra energy gets stored as fat, causing you to gain weight. On the other hand, eating too few calories can make you lose weight.

It’s also important to eat a variety of foods so your body gets all the nutrients it needs to stay healthy.

Eating poorly can cause many serious health problems and is responsible for millions of deaths each year. But eating a healthy diet can make a huge difference in your health and help prevent illness. At Mayfield Surgery, we know that making healthier food choices can help you manage chronic health problems and feel better.

What is a Balanced Diet?

The NHS recommends a balanced diet that includes foods from five main groups: fruits and vegetables, starchy foods (like bread and rice), proteins (like beans, fish, eggs, and meat), dairy or dairy alternatives, and healthy fats. It’s a good idea to eat at least 5 portions of fruit and vegetables a day, choose whole grains, pick lean proteins, and cut back on ultra-processed foods that are high in fats, sugar, and salt.

Don’t always trust “low fat” foods. These foods often have more sugar to make them taste better, and they can sometimes be worse for you than regular versions.

Avoid Ultra-Processed Foods

Try to avoid ultra-processed foods (UPPs) as much as possible. These foods have gone through a lot of processing and are often linked to health problems like obesity, type 2 diabetes, and even cancer. You can usually tell if something is ultra-processed by looking at the ingredient list—if it has many things you wouldn’t normally find in your kitchen, it’s probably ultra-processed. Examples include ready meals, packaged cakes, instant soups, and sugary yogurts. Making meals at home is often a healthier choice.

Fermented Foods

Fermented foods are also really good for you. They’re easier to digest, help your body absorb nutrients better, and encourage good bacteria in your gut. Some examples are sauerkraut, kimchi, miso, kefir, and kombucha.

Different Types of Diet

Diet patterns like plant-based diets, the Mediterranean diet, or lower-carb diets are great, but your food choices should also depend on what you like to eat and your health needs. Healthy eating helps prevent chronic diseases like heart disease, diabetes, and cancer, and it also supports your mental health and helps you live longer.

Helpful Resources:

Free online healthy recipes:

Recipe Books – below are some recipe books that our staff recommend: