lifestyle choices
Healthy balanced diet
A healthy, balanced eating plan is made up of a variety of foods from each of the food groups, preferably eaten at every meal (mixed meals).1
| Food group1 | How many portions should you have a day (adult)? | Examples of 1 portion |
|---|---|---|
| Starchy foods (bread, rice, porridge/pap, samp) | 7-10 | 1 slice of bread ½ cup cooked maize porridge / pap / rice / samp |
| Vegetables | 3-5 | ½ cup cooked or 1 cup fresh |
| Fruit | 2 | 1 medium fruit (apple, banana) 2 small fruit (apricots/plums) ½ cup of chopped fruit |
| Dry beans, split peas, lentils, soya | 1 | ½ cup |
| Fish, chicken, lean meat, eggs | 2 | 75-150 g fish 1 chicken breast (100 g) Palm size lean meat (80 g) 2 eggs 40 g of yellow cheese |
| Milk, maas, yoghurt | 2 | 200 ml milk / maas 100 ml yogurt |
| Fat, oil (sunflower or olive oil, margarine, peanut butter) | 6-8 | 1 tsp (5 ml) |
Simple balanced diet guidelines
The basis of a healthy balanced diet is captured in a few simple rules:1
- Although starchy food is part of most meals, eat plenty of vegetables and fruit every day.
- Eat dry beans, split peas, lentils and soya regularly.
- Fish, chicken, lean meat or eggs could be eaten daily.
- Have milk, maas or yoghurt every day.
- Use fat sparingly; choose vegetables oils rather than hard fats.
- Use salt and sugar sparingly.
- Drink enough clean, safe water (6-8 glasses a day)
Macronutrients are the nutrients you need in large quantities, like carbohydrates, proteins and fats.1
Micronutrients are the nutrients in much smaller quantities, such as vitamins and minerals, and can be found in a variety of foods. 1
According to the World Health Organization, eating a wide variety of foods are also emotional, as variety and colour are important ingredients of a balance diet.2
Special dietary consideration in Heart Failure
- In some instances, you may be advised to restrict your salt intake.3,4
- Similarly, you may be advised to restrict fluids, drinking no more than 1,5 L of water a day.3,4 Always speak to your healthcare team before restricting any dietary elements.
Special dietary consideration in Kidney Disease
- Reduce salt; consider that some salt-substitutes may contain potassium.5
- Look at food labels to check for phosphate additives.5
- You may need a special diet if your Kidney Disease is advanced. Your Healthcare Professional, with the help of a Dietician will advise what the best recommendations for your condition is.
- In later stages of Kidney Disease, the salt/water balance in your body may become difficult to manage, and your healthcare team may suggest you start fluid control.6
- Some basic rules around fluid control includes:7
- Keep in mind you also consume fluids from the food you eat.
- Keep track of how much fluids you drink with a daily diary, or a measuring jug (keep your daily allowance in the jug, drink from the jug and pour some fluid out when you eat). Spread your fluid-intake through the day.
- Curb thirst with frozen citrus pieces or pineapple cubes, suck on mints or chew gum.
Special dietary consideration in Diabetes 8
- Check the amount of carbohydrates consumed a day (from starches and sugars). Opt for whole-grain foods, legumes, low fat milk, fruit and vegetables rather than processed foods.
- When your kidneys have been damaged by your diabetes, you may be advised to reduce your protein intake, based on your individual needs. Always discuss any food restriction with your healthcare team.
