How to Eat a Healthy Diet
A healthy diet is based on whole foods that are low in saturated fats, trans fats, salt (sodium) and added sugars. It also includes plenty of fruits, vegetables, whole grains and fat-free or low-fat milk. A healthy diet is high in protein, fibre and calcium and contains important vitamins and minerals.The best way to start eating well is by making gradual changes over time, rather than trying to cut out all the ‘bad’ foods at once. This will give your body a chance to adapt to the change and you’ll be less likely to fall back into old habits.If you’re starting out, try adding a few different vegetables to your meals each week. A handful of shredded broccoli in your stir fry, a cup of spinach mixed into your soup or a few diced bell peppers in your scrambled eggs can make a big difference to the nutritional content of your meal. You could even try “sneaking” vegetables into other dishes, such as blending cauliflower into mac and cheese or baking zucchini muffins.You should aim to eat at least five servings of fruit and vegetables each day. These can be fresh, canned, frozen or dried, but should not contain any added sugar - and a portion should be made up of 80g of fruit or vegetables, which is roughly the same as a medium piece of fruit. If you’re using canned food, choose options that are canned in water or light fruit juice and avoid those packed in sugary syrups.Starchy foods, such as potatoes, sweet potato, rice and pasta are also a good source of carbohydrates and can provide a lot of the energy you need. Try to eat these in place of less healthy foods such as chips or bread, and use them to add texture to your meals.Meat, fish and poultry are important sources of protein and contain essential nutrients, including zinc, iron, B vitamins and omega-3 fatty acids. Opt for lean meat and skinless poultry, and limit red and processed meats. Aim for two portions of fish a week, including one oily fish like salmon.Healthy fats are found in nuts, seeds, avocado and oils such as olive, canola or peanut oil. These are healthier than butter, lard and stick margarine and can be used in cooking or as salad dressings.Eating a balanced diet can help to improve mental health and reduce the risk of common non-communicable diseases, such as heart disease, stroke, diabetes and cancer. It can also help with managing weight and reducing stress levels. Eating well can also support recovery from mental illness and promote good emotional wellbeing. Eating well is especially important for children and young people. Children who don’t eat enough are at greater risk of developing nutrient deficiencies, which can have a negative impact on their physical and mental health. In addition, poor diets can lead to obesity and eating disorders in later life.