Tips For Eating a Healthy Diet
The food we eat has a major impact on our health. Eating a healthy diet means eating a variety of foods including fruits, vegetables, whole grains and lean protein. It also means limiting added sugars and salt. It's recommended to aim for at least 5 portions of fruit and vegetables a day – these can be fresh, frozen or canned. Cooking more at home can help you control the ingredients in your meals and avoid added sugars, salt and saturated fats. Try roasting, baking, steaming and broiling instead of frying or using sauces that are high in salt and sugar. Stock your kitchen with herbs and salt-free spices, such as basil, parsley, cayenne pepper, ground ginger, black pepper, crushed red pepper flakes and celery powder. Use them to add flavor and zest to your food without adding extra calories or sodium. Keep a selection of fruit and veggies in the fridge ready to eat. Offer a bowl of grapes or cherries for a mid-morning snack, a veggie tray with carrot sticks, bell peppers and celery for a lunchtime snack or add berries to your morning cereal or yogurt. If you have kids, get them involved in the shopping and preparation of food. It's a great way to teach them the importance of making healthy choices and can make mealtimes more fun. Plan ahead for lunches and snacks at work or school. This will give you more time to make a healthier choice, and it will help prevent last-minute fast food options that are high in saturated fat, salt and sugar. Include choices from each of the five food groups, such as fruit, vegetables, whole grains, low-fat dairy milk and fortified soy alternatives, and protein foods (eggs, poultry, fish, lean meats and tofu). Choose lower kilojoule, lower salt options when buying takeaway meals. Aim for one-quarter of your plate to be vegetables and the rest protein, ideally from plant sources such as beans or soy, or from lean meat, fish or nuts. Limit processed meat and choose cuts with "loin" or "round" in the name. Include a range of vegetables, such as leafy greens and sweet potatoes, in each meal. Choose a mix of colors to ensure that you're getting the most vitamins and minerals from each dish. Add variety to your meals by rotating in new vegetables and trying different cooking methods.