It's all well and good being told to 'eat a balanced diet', but what does that look like in practice, and is that any different for people in midlife from other stages of life?
In this blog I present to you what I believe to be the optimum balanced plate, to help guide you with your meal planning and provide you with an overall balanced diet.
Why do I need a balanced diet?
As you hit midlife, what you eat becomes even more important for staying healthy. Your body is changing. Your metabolism is slowing down and you are become more at risk for health problems like heart disease, diabetes and weak bones.
In a world full of trendy and complicate diets, it's easy to forget the basics: eating a balanced diet.
This means giving our bodies the right kinds of nutrients that they need to function well and be resilient.
OK, so what is the balanced plate?
The balanced plate helps us to have a balanced diet.
While it's important to have a balanced diet overall, it's also important that each meal has certain components to keep our digestion ticking along nicely and our energy levels stable, for example.
Here's what I think it should look like for people in midlife:
Now, I know what you're thinking. This is all well and good for lunch and dinner, but not for breakfast.
Yes, it is a little harder to apply for breakfast, especially where the green veg come in. But this gives you an opportunity to think a little differently (egg, wholegrain toast and kale, yum) and of course don't worry too much about every meal – it is just a guide.
Now, let's unpick the balanced plate
Overall, the majority of your plate should be vegetables (featured in all segments of the plate). Protein foods comprise the biggest individual segment, at a little more than a quarter. Wholegrains and fats should also be present on your plate.
Fibre is a crucial component of the balanced diet, needed for good digestion and to regulate blood sugar levels. Fibre is present in green veg, root veg and wholegrains, and other veg and fruit sections.
Some foods also cross over segments, for example fish contains both protein and fats so appears in both these sections. Similarly, quinoa is also a wholegrain and a source of protein. Don't get too bogged down in specifics and remember this is a general guide only.
Let's look at these segments individually.
Protein
Protein is important. If you only read this section, read this one!
Protein helps our bodies to grow, repair and maintain muscles, organs, skin and hair. It is what makes us feel full and turns off our hunger signals.
In midlife, as our hormones change we naturally start to lose muscle mass and strength, which can eventually lead to issues with frailty. This loss of muscle also slows our metabolism, which makes it harder for us to maintain a healthy weight. We also produce less collagen, which can lead to reduced skin elasticity and joint health.
We need to top up our protein intake when we hit midlife, at just over a quarter of the plate. By eating enough protein, we give our bodies the best chance possible of maintaining our muscle mass and collagen levels and we feel full, both supporting weight management.
Animal-based proteins sources include: cheese, eggs, fish, meat, organ meats, seafood, yoghurt.
Plant-based protein sources include: beans, chia seeds, chickpeas, lentils, peanuts, quinoa, soya beans (in tofu, tempeh, miso, edamame).
Green veg
We all know that vegetables are good for us, but green veg, in particular leafy greens, are the rock stars of the vegetable world because they are really high in fibre, vitamins and minerals, and absolutely packed with phytochemicals (plant chemicals) that are beneficial to our health, such as antioxidants.
Some great options are: bok choy, broccoli, Brussel sprout, cabbage, celery, chicory, collard greens, courgette, green beans, kale, kohlrabi leaves, lettuce, microgreens, mustard greens, pea sprouts, rocket, runner beans, spinach, watercress.
In general, there's no downsides to leafy greens – so knock yourself out if you'd like to eat more than a quarter of your plate in greens.
Root veg and wholegrains
Root vegetables and wholegrains are also packed with fibre, vitamins and minerals, and also contain complex carbohydrates, making them ideal for sustaining energy levels throughout the day. Wholegrains and some root vegetables (such as carrots, sweet potatoes and beetroots) are also rich in antioxidants.
Note that refined grains, such as white rice, have been stripped of their bran and germ layers, which contain most of the nutritional stuff.
Some great options are: barley, beetroot, carrots, cassava, celeriac, daikon, garlic, Jerusalem artichokes, oats, onions, potatoes, sweet potatoes, turnips, quinoa, yams
Keep the skins on root veg for maximum nutrient punch.
Other fruit and veg
I'm not sure if I need to say much here – you get this idea! Just remember that fruit commonly higher in sugar than vegetables, so in general prioritise vegetables.
Fats
Please don't seek out fat-free foods.
We need fats!
Fats are essential for our bodies to function. They provide energy, support cell growth, protect our organs, and help us absorb important vitamins like A, D, E, and K. They play a key role in brain health, aiding in cognitive function and mood regulation.
There are good fats, less good fats, and bad fats, though.
Good fats are unsaturated fats (mono- and polyunsaturated fats), found in avocados, fish, nuts, olive oil, seeds. These can reduce the 'bad' cholesterol in your body and help lower the risk of heart disease. Your diet should contain this type of fat as a priority.
Less good fats are saturated fats. Now, this is a long story for another time, but saturated fats have had a bad rap over the years. The bottom line is: unsaturated fats are generally better for you because they contain loads of beneficial compounds called polyphenols. Most people don't need to avoid saturated fats completely, but it is a good idea to generally eat unsaturated fats instead.
Bad fats are trans fats, found in cakes, crisps and your takeaway fish and chips. They can be created when oils are reheated over and over, so always throw away old cooking oil. Trans fats cause inflammation, can damage your body's cells, and can increase the 'bad' cholesterol in your body, leading to an increased risk of heart disease.
A word about diet diversity and quality
You may have heard of the phrase ‘to eat the rainbow’. This traditionally refers to fruit and vegetables, but the concept can be applied more broadly.
By eating a diverse array of fruit, vegetables, wholegrains, herbs, spices, animal products, pulses, legumes, and so on, across the spectrum of colours, you’re giving your body the best chance of getting all the vitamins and minerals your body needs to function, as well as other biochemical compounds (e.g. antioxidants) we know are hugely beneficial.
Eat organic where you can – that is, food grown without man-made fertilisers, pesticides, growth regulators and livestock feed additives. Use the 'Dirty Dozen' and 'Clean Fifteen' to help you to choose which foods to prioritise.
In conclusion
While there's no one-size-fits-all diet for everyone, this balanced plate will give you the best shot at a balanced diet in midlife.
Disclaimer
The information and advice I provided here is of a general nature and should never replace individual health or medical advice provided by your doctor or other healthcare professional involved in your care.
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