How to Eat a Healthy Diet
A healthy diet is made up of foods and drinks that provide the nutrients you need to maintain good health. It includes plenty of fruits, vegetables, dairy, grains and protein. It is low in fat, salt and added sugars. If you drink alcohol, it should be limited (up to one drink per day for women and two for men).A healthy eating pattern is important because it protects against many chronic noncommunicable diseases. It also helps with achieving and maintaining a healthy weight. Generally, you should aim to consume the majority of your calories from whole grain foods and cut back on processed foods. The amount of calories you need each day depends on your sex, age, height and level of activity.Start by looking at your current eating habits and deciding what changes you would like to make. It is often easier to add rather than remove items from your diet, such as adding fruit with breakfast or skipping dessert at lunch. If you are unsure of how to start, try checking out the My Plate plan.The most important step in a healthy eating pattern is to balance your carbohydrates, proteins and fats. Try to have a mix of starchy foods, such as potatoes, yams, sweet potatoes and rice; choose whole grain versions of these foods where possible. For vegetables, eat both cooked and uncooked options as well as a variety of colours. Try to have a serving of fruit with each meal, and have a snack of a handful of nuts or a spoonful of tahini or peanut butter (no added salt).Include milk and dairy foods in your diet, but choose low fat products such as semi-skimmed, 1% or skimmed milk, yoghurt and cottage cheese. Also, look for low fat or fat-free soya drinks. Include fish, poultry, eggs and unsalted nuts and seeds in your diet as sources of protein. Try to have a small amount of red meat, and if you do have it, ensure that it is lean and limited in its fat content.Use vegetable oils or spreads instead of animal fats when cooking or preparing meals, such as spreading butter over toast or using oil to cook vegetables. Add a small amount of vegetable or olive oil to salad dressings and when serving pasta or couscous.A healthy diet is one that is rich in nutrients, particularly dietary fibre, calcium and vitamin D, and limits added sugars, saturated fats, trans fats and sodium. It should include seafood, lean meats, poultry, beans and peas, eggs, nuts and seeds and low-fat or fat-free dairy. The Nutrition Facts label on food packages is a great way to find the nutritional information about a product. The label will tell you how much sodium, fat, saturated fat, trans fats, and added sugars is in a serving. It will also give you the calorie information for that serving. The more you know about the nutrition of your food, the better choice you can make.