We all know how important it is to eat our vegetables, but if you want to enjoy a healthy diet – one that contains all the vitamins, minerals and nutrients your body needs to function – then simply eating your five a day probably isn’t going to cut it. A healthy, balanced diet contains protein, fibre, carbohydrates and healthy fats alongside various micronutrients.

So, how can we make sure we’re getting enough of all these essential ingredients? While you can find the recommended amounts online, the only way you’ll know you’re getting enough is by tracking your diet using an app or logbook. Of course, for some people, that works. But if you have a history of disordered eating or simply don’t want to spend ages measuring every meal before you eat it, then how else can you ensure you’re giving your body everything it needs?  

According to nutritionist Sophie Trotman, you don’t need to worry about tracking your food to eat a balanced diet – there are some simple tips you can keep in mind to ensure you’re ticking off all the major nutrients while still enjoying a stress-free approach to food. Below, she talks us through some of these easy ways to ensure your diet is healthy without the need for tracking. 

Before we get into the nitty-gritty, it’s important to remind ourselves what a healthy diet looks like and be aware that it will differ slightly for each person (someone who has higher activity levels may require more carbohydrates, for example).

“A healthy diet generally includes a balance of macronutrients (carbohydrates, protein and fats) alongside a variety of micronutrients (magnesium, vitamin C, zinc) from fruits, vegetables, whole grains, lean proteins and healthy fats,” Trotman explains. “Hydration is also essential, along with minimising your intake of ultra-processed foods.” 

Eating enough fibre is incredibly important for our gut health, but according to research into the UK’s dietary habits, only 9% of us consume the recommended 30g of fibre every day. So, what does it take to make sure you’re getting enough fibre in your diet?

Trotman explains that an easy swap that makes a big difference is opting for wholegrains as opposed to refined carbohydrates. “Consider brown rice, quinoa, buckwheat, rye bread and wholegrain pasta,” she says. “And include beans, lentils and plenty of vegetables in your meals, aiming for variety and colour.”

Another simple tip she recommends is eating fruit with the skin on (the bit that’s rich in fibre) where possible, and enjoying a handful of nuts and seeds as a snack or on top of salads and porridge to add an extra dose of fibre.  

You can also check out the NHS website to get a better idea of what the fibre content of common meals looks like. For example, two thick slices of wholemeal toasted bread contain 6.6g of fibre, while one banana contains 1.4g. 

Alternatively, one big handful of wholegrain pasta (roughly equivalent to a portion) provides about a third of the recommended daily amount of fibre.

Trotman adds: “Remember to drink enough water. Fibre needs fluid to work effectively in your digestive system.” 

Protein is perhaps the most commonly tracked macro out there, especially for people who are really into strength training and want to ensure they’re eating enough protein to support muscle growth. But again, Trotman says you don’t need to track protein intake to eat an adequate amount. The key, she says, is building meals around good sources of protein.

“Build each meal around a protein source such as eggs, chicken, fish, tofu or beans,” she recommends. “If you snack, snack on protein-rich foods like full-fat Greek yoghurt, nuts or seeds. A variety of sources will help you meet your protein needs, and spreading your protein intake throughout the day also helps to optimise absorption.”

If you’re eating meat, a serving size is usually about the same as a deck of cards; while the amount of protein will differ depending on the type of meat, you’ll usually get between 15-25g of protein. Alternatively, 100g of tofu (about a third of a pack of The Tofoo Co’s Naked Tofu) contains about 8g of protein, which will set you on your way towards that approximately 45g total. 

Some people find that eating a protein-rich breakfast helps them to kick off their day right and gives them a head start towards meeting their necessary protein intake. Opting for eggs or almond butter on wholegrain toast is a great place to start (and the wholegrain toast will deliver an all-important dose of fibre, too).  

Protein and fibre aren’t the only nutrients we need to worry about, so what’s the best way to ensure you’re eating a healthy, balanced diet when you don’t want to track what you’re eating?

In addition to taking the steps to support your fibre and protein intake outlined above, Trotman suggests focusing on colour. “Focus on eating a wide variety of colourful foods, as this naturally covers a range of vitamins and minerals,” she explains. 

“Prioritise whole, minimally processed foods like vegetables, fruits, lean proteins and whole grains; a meal that’s balanced with protein, carbs, fats and plenty of plant-based foods will help you stay on track.” 

She continues: “You should also consume oily fish a couple of times a week to get your omega-3 fatty acids. If you don’t wish to do this, consider a high-quality omega-3 supplement.”

Taking time to notice how you’re feeling is also a good way to tell if your diet is working for you. “A healthy diet should leave you feeling energised, focused and satisfied,” Trotman says. “Common signs of a poor diet include fatigue, brittle nails, dry skin, poor sleep, brain fog, low immunity, cracked lips, digestive issues and regular muscle cramps.” 

Images: Getty