A healthy diet is one that helps us meet our nutrient needs at any age or life stage, which means it should contain nutritious foods from all the food groups. It should be low in added sugars, saturated fats and sodium (salt), as well as moderate in kilojoules. It may also include some comfort foods in limited quantities.
A healthy eating pattern should focus on fruits, vegetables, whole grains and calcium-rich foods. It should also limit unhealthy fats, sugary drinks and alcoholic beverages. It should be high in protein from lean meats, fish, eggs and nuts and seeds. It should also be low in kilojoules from processed foods and snacks like cookies, cakes, pastries and fried chips.
Fruit and vegetables should make up a third of the foods we eat each day. This includes fresh, frozen and canned fruit and vegetables – try a variety of fruit and veg to get the most nutrients, such as bananas and mangoes, and dark green, orange and yellow vegetables, including broccoli, apricots and sweet potatoes.
It is recommended that we eat at least five portions of fruit and vegetables each day. A portion is 80g of fruit or veg, which is roughly the same as a medium apple, a handful of grapes, three tablespoons of corn or a small carrot. It’s best to aim for more than five portions a day, particularly when trying to lower our risk of heart and circulatory disease.
We should also aim for two or more portions of fish each week, preferably oily fish, which is rich in omega-3 fatty acids, and two servings of poultry and red meat each week. When choosing meat, choose lean cuts, skinless poultry and less processed meat. Red and processed meat contains a lot of fat, which can raise cholesterol levels and increase the risk of some cancers. It’s also important to limit the amount of fried, grilled and roasted dishes we eat.
Milk and dairy foods are a good source of protein, which helps keep our muscles strong. They also provide calcium, which helps keep our bones healthy. Try to choose semi-skimmed, 1% or skimmed milk, low fat cheese and yoghurt.
Other protein sources include fish, soy products and nuts. It’s a good idea to include these foods in our diet, as they are rich in nutrients, especially vitamin D.
It’s also a good idea to avoid foods that are high in saturated fat, trans fats and salt. These foods can raise cholesterol levels, which increases the risk of heart disease. They are often high in added sugars, too, which can cause tooth decay and lead to weight gain. We should also reduce our intake of salt, which is found in processed foods such as biscuits, pies and fried dishes. It’s important to read the labels on packaged foods, as some may have a higher salt content than others. When preparing meals, it is best to bake, boil or steam instead of frying.
