How to Eat a Healthy Diet
A healthy diet includes foods and drinks that are low in fat, salt and added sugars. It also includes plenty of whole grains, vegetables and fruits. It’s important to get the right amount of protein and healthy fats, too.A nutritious diet can help you feel your best, stay active and avoid health problems like heart disease, high blood pressure and obesity. Eating well doesn’t have to be hard or expensive. The key is to make small changes that add up over time.Start with adding one serving of fruit or vegetables to each meal and snack. Try stewed or sliced fruit for breakfast, add berries to plain yogurt or uncooked oatmeal or use them in smoothies. Add vegetables to casseroles and soups or serve a side salad with dinner. Choose fresh, frozen or canned veggies and fruit that are naturally low in sodium and no-sugar added. Aim for four to five servings of fruit and vegies each day (a serving is 80g; 1 medium apple, banana or pear; 2 small plums or kiwi fruits; 3 cups of cooked vegies; or a 150ml glass of juice or vegetable/fruit smoothie).Stock your kitchen with healthy options. Keep a selection of cut-up fruit and vegies, whole-wheat mini bagels and crackers, yogurt and low-fat or fat-free milk or fortified soy alternatives in your fridge to make it easier to follow a healthy eating pattern. Drink water and limit juice, sodas and sugary drinks to one small glass per day.Cook meals from scratch and don’t rely on packaged ready-to-eat foods or fast food for main meals and snacks. This will not only save money, but it’s easier to control the amounts of salt, sugar and saturated fat in these foods when you prepare them yourself.Cut back on unhealthy fats by using smaller portions and choosing lean meats (broiled, baked or roasted; not fried), poultry, fish and beans for protein, and nuts and seeds for healthy fats. Incorporate vegetables, fruits and whole grains into every meal. Choose healthier sides, such as grilled or baked vegetables and a salad with dinner, or a cup of beans on the side of a sandwich or pasta dish. Avoid eating processed or fatty foods, and save these for special treats.