A healthy diet focuses on eating a variety of foods that provide the body with energy. It is rich in fruits, vegetables and whole grains and low in salt, sugar and saturated and industrially-produced trans fats. It also includes lean meats, fish, eggs, dairy products and unsalted nuts and seeds.
Healthy eating can help prevent chronic noncommunicable diseases and conditions such as heart disease, diabetes and obesity. It can also help protect against some cancers and other health problems. Eating well can make people feel more energetic and may help manage some chronic health conditions.
The best way to achieve a balanced diet is to plan meals and snacks ahead of time, so you know what you’re going to eat. When shopping for food, look for unprocessed or reduced-sodium choices and try to avoid packaged foods if possible. When cooking, aim to prepare more meals at home, which will give you more control over ingredients and portion sizes.
Most people need about 2,000 calories per day. If you eat more than your body needs, the excess will be stored as fat. A healthy diet aims to balance the amount of energy you consume with how much you use up through activity.
Choosing foods that are lower in saturated and trans fats, and have more fibre, can help protect against heart disease. A diet high in fibre can also help prevent constipation.
The body gets its energy from carbohydrates, fats and proteins. The main sources of carbohydrate are cereals (wheat, barley, rye, maize or rice), starchy roots and tubers (potato, sweet potato or yam) and fruit. The main source of protein is meat and fish, although beans, peas, soya and nuts also contain protein. A healthy diet also contains good quality fats – omega 3 fats, which can improve blood cholesterol levels and reduce the risk of heart disease.
In addition to being lower in saturated and trans fats, a healthy diet should also be low in added sugars. The average person should get less than 5% of their daily calories from sugars.
A healthy diet should include a wide range of different foods to provide all the nutrients needed, such as calcium, iron, zinc and vitamins A, C and D. It should also include protein-rich foods, such as meat and fish, and carbohydrates, such as bread, cereals, pasta, potatoes and yams. It should also include healthy oils, such as olive and vegetable oil and unsalted nuts and seeds.
A healthy diet can help you control your weight, which can help to reduce your risk of developing type 2 diabetes, high blood pressure and high cholesterol. It can also help to improve your mental health and mood. Eating a healthy diet is important for everyone, regardless of age or lifestyle. It is especially important for children and adolescents, as they are at greater risk of developing serious, chronic diseases such as heart disease, diabetes and obesity in later life. The good news is that it’s never too late to start making changes to your diet.
