How to Eat a Healthy Diet
A healthy diet is balanced and provides a variety of nutrients. It focuses on whole foods (like fruits, vegetables, whole grains and lean protein) and reduces the amount of processed or refined food in your diet. Processed and refined foods often contain added sugars, saturated fats, salt and unhealthy trans-fats. Eating a diet that is high in these foods increases your risk of weight gain, obesity and chronic diseases like heart disease, type 2 diabetes and some cancers.The main goal of a healthy diet is to provide your body with enough energy for your daily activities. It’s important to choose a healthy variety of foods from each of the 5 major food groups to get all the nutrients your body needs.Vegetables: Aim for 4 to 5 servings of a mix of colorful vegetables each week. Include both fresh, frozen and canned options. Choose vegetables that are low in sodium.Grains: Aim for 3 to 4 servings of a mix of different types of whole grains each day. These should be mostly whole grains, which have a lower impact on your blood sugar and insulin than white bread and pasta. Choose whole grain options such as quinoa, brown rice and oatmeal.Protein: Aim for 3.5 to 4 servings of a mix of plant-based and animal proteins each day. Include a variety of foods such as beans and peas, nuts, seeds, tofu and fortified soy beverages. Also include eggs, fish, poultry and low-fat dairy.Dairy: Aim for 1 to 2 servings of low-fat or fat-free milk, yogurt and cheese each day. Choose the simplest, least-processed versions of these foods.Oils and fats: Choose unsaturated oils, such as olive, canola and sunflower instead of saturated fats, which are harder to digest and may increase your cholesterol. Limit intake of processed and fried oils, which are higher in fat and calories.Saturated fats and industrially-produced trans-fats should make up no more than 10% of your total energy intake.Other: Aim for a cup of fruit and a small handful of vegetable or whole grain snacks each day. Choose fresh, frozen or canned options, and look for those that are lower in sodium.Try to avoid eating out or getting takeaway foods as they tend to be high in saturated fat, added sugar, salt and kilojoules. Try to eat at home more often, and use the Harvard Healthy Eating Plate as a guide to help you create nutritious meals. When you do eat out, keep an eye on the portion sizes and consider ordering dishes that are lower in kilojoules and fat. If you do eat out regularly, try to order lighter meals such as salads and grilled or roasted meats without fries or chips. Keep a reusable water bottle with you so that you can stay hydrated. Also, plan ahead by keeping easy-to-eat, ready-to-eat snacks in your bag or car for when hunger strikes. This will prevent overeating and unhealthy choices later.