A healthy diet provides the nutrients you need for good health. It also protects you from chronic noncommunicable diseases such as heart disease, diabetes and some cancers. A healthy diet includes a variety of foods from all five food groups and limits salt, sugars and saturated and industrially-produced trans fats.
Choose whole grains (such as wheat, barley, rye and maize) and other complex carbohydrates (including sweet potatoes, taro or cassava), rather than refined carbohydrates (such as white bread and pasta). Eat plenty of vegetables and fruit. Include lean meats, skinless poultry and fish and other proteins from plant sources such as beans or nuts. Add flavour to your meals and snacks using herbs and spices instead of salt. Drink water, unsweetened tea and low-fat milk, rather than sugary drinks.
Include foods rich in calcium (such as yoghurt, cheese and fortified soy products). Eat 2 portions of dairy each day.
Eat at least 5 portions of a variety of fruit and vegetables each day. This can be fresh, frozen, canned or dried. A small handful of dried fruit or 3 heaped tablespoons of a vegetable, such as peas, beans or mushrooms, counts as a portion.
Limit salt, sugar and saturated fats, and eat no more than the recommended amount of calories each day. Look for low sodium, added sugars and saturated and trans fats in packaged foods. Cook and eat more meals at home to have more control over ingredients. If you eat out, choose grilled and salad items over fried choices. Skip high-calorie toppings and sauces, and order the smallest size item on the menu.
Learn to read Nutrition Facts labels to make informed choices when shopping and eating out. If you have kids, get them involved in grocery shopping and meal preparation to help them develop a love of healthy foods.
Try to eat at regular times each day to keep blood sugar levels stable and avoid overeating. Choose a snack that contains two food groups, such as banana with peanut butter or Greek yogurt with fruit.
Eat plenty of protein to maintain muscle mass. Opt for skinless poultry, fish or lean red meat. Try to eat oily fish such as salmon, trout or mackerel at least twice a week for the omega-3 fatty acids they contain.
Eat a range of different fruits and vegetables to get a variety of vitamins and minerals. Include berries, dark green vegetables, tomatoes and peppers. Eat legumes (beans, peas and lentils), nuts and seeds to provide dietary fibre. Choose low-fat and lower-sodium cheese and yoghurt, and opt for non-dairy alternatives, such as tahini and soya. Avoid foods containing trans fats, which are found in vegetable shortenings and some margarines, and some processed foods such as crackers, candies, cookies and fried foods.
