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Nutrition Basics: 

Building a Balanced Diet

Good nutrition forms the foundation of good health. It fuels your body, supports your immune system, and reduces your risk of chronic disease. A balanced diet is essential for everyone—whether you’re managing a condition or simply aiming to feel your best.

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What Is a Balanced Diet?

A balanced diet includes the right proportions of macronutrients (carbohydrates, proteins, fats) and essential micronutrients (vitamins and minerals). It should be diverse, colourful, and based on whole foods.

Key Food Groups

  • Fruits and Vegetables: Aim for five servings a day. They’re rich in fibre, antioxidants, and essential vitamins.
  • Whole Grains: Brown rice, quinoa, oats, and wholemeal bread provide energy and support digestion.
  • Lean Proteins: Chicken, fish, legumes, tofu, and eggs help build and repair tissue.
  • Dairy or Alternatives: Choose low-fat milk, yoghurt, or calcium-fortified plant-based options.
  • Healthy Fats: Avocados, nuts, seeds, and olive oil support heart health.
Healthy Meal Together

What to Limit

  • Processed Foods: Often high in sodium, unhealthy fats, and added sugars.
  • Sugary Drinks: A major source of empty calories and a contributor to weight gain.
  • Excessive Salt: Can lead to high blood pressure—use herbs and spices instead.

Practical Tips

  • Meal Planning: Prepare meals in advance to avoid unhealthy choices when time is short.
  • Portion Control: Use smaller plates and be mindful of hunger and fullness cues.
  • Stay Hydrated: Water is essential—aim for 6–8 glasses a day.

Special Considerations

Your nutritional needs may vary depending on age, activity level, and health conditions. Speak with your GP or a dietitian for personalised advice.

When to See a Doctor

If you experience unexplained weight loss, fatigue, or digestive issues, it may signal a dietary imbalance or underlying condition.
Griffin Medical Centre provides support for dietary management and referrals to accredited practicing dietitians.

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