A healthy diet is one that provides the nutrients we need to maintain good health. It includes a variety of foods from all the food groups and is low in added sugars, saturated fats and salt. It also provides protein, iron and calcium.
Eat plenty of vegetables and fruits. They are low in calories and rich in vitamins, minerals and fibre. Try to eat at least five portions of vegetables and fruit a day. It is important to cook your own food from scratch, as this gives you more control over the ingredients you are putting into your body.
Choose lean meats and skinless poultry in place of red meat, which is higher in fat. Fish, especially oily fish such as salmon, sardines, herring and tuna, is also an important source of protein and contains omega-3 fatty acids, which can help reduce the risk of heart disease. Aim for at least two servings of fish a week, including oily fish.
Add beans, peas, lentils, soy and nuts to your meals and snacks. They are a good source of protein and also provide vitamin B, minerals, iron and fibre. Choose unsalted, raw or dry roasted varieties and include walnuts, almonds and hazelnuts in particular.
Avoid processed, high-sodium (salty) and kilojoule-dense foods, such as deli meats and prepackaged sandwiches, pizzas, pasta dishes and frozen dinners. When cooking at home, opt for healthier cooking methods such as boiling, steaming, baking and stir-frying, rather than deep frying. Choose frozen or canned veggies without salt added, and use no-salt-added sauces and spreads.
Choose a lower-sodium diet and aim for less than 30g of saturated fat a day (for men) and 20g for women. Replace solid fats with vegetable oils and spreads, or if eating dairy, choose reduced-fat cheese or fromage frais over full-fat versions.
Drink water, low-fat milk, herbal tea or unsweetened coffee and limit sugary drinks to a maximum of one per day. It takes about 20 minutes for our brains to signal that we are full, so take your time when eating and stop when you feel satisfied.
It’s also a good idea to eat with others when possible, as this can make you eat less. It can also encourage you to try new foods, as you’ll have a chance to sample other people’s meals and share your own. Eating with others can also help to keep you on track during times when it may be difficult to eat healthily, such as when you are away from home.
