What Is a Healthy Diet?
A healthy diet is an eating plan that helps to maintain a healthy weight and reduces the risk of chronic non-communicable diseases. It includes a variety of foods from the five major food groups, with limited amounts of foods high in calories, fat and added sugars. People who eat a healthy diet have lower risks of obesity, heart disease and some cancers.Healthful diets focus on fruits, vegetables and whole grains. They also include a variety of protein foods and fats that are low in saturated and trans fats and added sugars. Healthful dietary patterns should also be rich in calcium, fiber and vitamin D.The US Department of Agriculture created a helpful graphic called MyPlate to help people visualize what a healthy meal looks like. You can use the tool to identify a healthy menu that fits your lifestyle and budget.Adding more fruits and vegetables to your diet can be easy. Aim for at least 5 servings of fruits and vegetables a day (each serving size is equal to one cup or the amount listed on the food label). Try new fruits and veggies or look for options that are frozen, canned or dried. It’s also important to drink enough water.Choose lean meats and fish for your protein, and limit red meat. Vegetable sources of protein, such as beans, peas, lentils, nuts and soy products are also good choices. Try a vegetarian dish at least once per week and include plant-based proteins as often as possible.A healthy diet includes moderate amounts of dairy products, but they should be low in fat. Opt for low-fat or fat-free milk and yoghurt, and choose products made from reduced-fat spreads instead of butter, lard or ghee.You can add flavor and nutrients to your meals by using spices and herbs. Adding seasonings to your meals can also be a good way to control your appetite and avoid overeating.Limiting takeaway and restaurant meals can improve your dietary quality by decreasing intake of saturated fat, added salt and sugars. Try cooking at home more often and eating out less.While it’s important to try new foods, it’s just as important to enjoy your comfort foods in moderation. Eating these foods too often can lead to weight gain and increases your risk of certain health problems, such as heart disease and diabetes.In order to achieve a balanced diet, it’s important to read nutrition labels and compare the ingredients of different products. Try to make healthier substitutions when possible, for example, by switching from frying potatoes in lard to baking them in olive oil or by replacing butter with vegetable oils or spreads. It’s also helpful to eat with other people when you can, as this encourages mindful eating and can prevent overeating.