A healthy diet includes foods that supply a variety of important nutrients like protein, carbohydrates and fats as well as vitamins, minerals and fiber. It should also be low in salt and added sugar. Most importantly, a healthy diet is tasty and enjoyable.
The best way to achieve a healthy diet is by shopping regularly and keeping your fridge and pantry well-stocked with healthy foods. Choose fresh, frozen and canned fruits and vegetables that are low in sodium. Avoid foods with added sugar and those containing trans-fats, which are found in many processed and packaged food products, including cakes, cookies, candies and some fried foods. When eating out or at a friend’s house, bring along healthy snacks so you won’t be tempted to indulge in unhealthy choices.
Healthy proteins are a key part of any diet and include lean meats (pork, chicken, turkey), fish, eggs and nuts/seeds. The recommended amount of protein in a daily diet is about 0.8 grams per kilogram of body weight or 1 ounce (30 g) for an average adult.
When choosing dairy products, opt for the fat-free or low-fat varieties of milk, cheese and yoghurt. Also consider fortified soy, almond and rice milk. Choose lean cuts of meat and skinless poultry, which are lower in saturated fat. Meat is an excellent source of protein and contains important minerals and vitamins, such as iron and zinc. It is also one of the best sources of vitamin B12.
Fruits and vegetables are a crucial part of any diet, providing a wide array of vitamins, minerals, fibre and phytochemicals (compounds that protect against diseases). Eat at least 5 portions of a variety of fruits and vegetables each day. These can be in the form of fresh, canned, dried or juiced.
Vegetables are a good source of fibre, potassium, folate and antioxidants. Try to eat different colours of produce to get the most nutritional value.
Fats are essential for a balanced diet, but too much can contribute to obesity and heart disease. Choose healthier fats, such as olive oil, canola oil and sunflower oil. Try to limit foods fried in vegetable oils and instead choose baked or broiled options.
Stock your kitchen with herbs and spices, such as basil, parsley, garlic, cayenne, cumin, ginger, black pepper, chili powder and salt-free seasoning blends to enhance the flavour of foods without adding calories and sodium. You can also use herbs and spices to make salad dressings and marinades. Make sure your refrigerator and cupboards contain a variety of healthy condiments, such as mustard, salsa and relish. Limit or avoid alcoholic beverages, as they provide empty calories with little or no health benefits. The main beverage should be water. If you do enjoy a beverage, choose options that are calorie-free or contribute beneficial nutrients, such as 100% fruit juices and low-fat/non-fat milk. Avoid soda and sweetened iced tea and coffee. If you must drink alcohol, limit it to a maximum of 2 drinks each day.
