A healthy diet focuses on the 5 major food groups and includes a variety of foods to get essential nutrients. It can help reduce your risk of disease and keep you feeling energized.
The main groups are: fruits, vegetables, grains, dairy and protein (either from plant sources such as beans and peas or from lean meats). Try to eat a range of foods within each group each day.
Fruits and vegetables provide a range of vitamins, minerals and fibre and can help prevent some diseases. Choose colourful fruits and vegetables such as berries, dark-green vegetables, oranges and tomatoes, and try to eat them at least five times a day.
Vegetables that are rich in vitamin C, potassium and folate include peppers, mushrooms, kale, squash, radish and turnips. Eat more beans, peas, soy and nuts to get protein, as well as a range of vitamins and minerals.
Dairy is an important source of calcium, vitamin D and protein. Choose lower-fat milk and cheese, or non-dairy alternatives such as tofu, soya or nut butters.
Avoid added sugars and saturated fats, especially trans-fats. Choose low-fat spreads and limit the amount of butter used in cooking.
Limit sodium (salt) by avoiding processed foods, choosing canned soups and vegetables with no salt added and reading the Nutrition Facts label.
Eat more foods that contain fibre to keep your digestive system healthy and reduce your risk of constipation. This includes whole grains, beans and legumes, fruits and vegetables.
It’s a good idea to drink water and limit caffeinated drinks, sugary soft drinks and alcohol.
Eating a balanced diet can help manage mental health issues such as depression, anxiety and stress, but it is not a substitute for treatment. If you have a mental health condition, talk to your doctor about how eating healthy can affect your mood and your treatment plan.
Kids can have a hard time making healthy choices, especially if they’ve been conditioned to like foods such as French fries and pizza and dislike healthy options such as broccoli and carrots. But they can learn to enjoy these new foods over time.
Start by making sure fruits and vegetables are always available at home, and make them the stars of meals and snacks. Try to fill half your plate or bowl with vegetables and fruit at each meal, and add lean protein such as poultry, fish, nuts, seeds and beans, and reduce or eliminate foods high in saturated and trans-fats. Choose whole-grain bread and pasta, and use vegetable oil or canola oil for cooking instead of butter. Avoid deep-fried foods and opt for baking, roasting or steaming.
