A healthy diet is based on foods that provide vitamins, minerals and fiber while staying within appropriate calorie levels. Nutrient-dense foods include vegetables, fruits, 100% vegetable/fruit juices, whole grains, beans and peas, unsalted nuts and seeds and lean meats and poultry. These foods contain few or no saturated fats, sodium, added sugars, and refined starches and instead offer a good source of protein and essential nutrients.
Most health professionals agree that we should eat a variety of whole simple foods. The term ‘whole foods’ refers to a group of food that is unprocessed or minimally processed and contains all the parts of the original plant or animal (eg, potatoes with skins on, whole grain bread, yoghurt made with full-fat milk rather than low-fat), along with their natural colours, flavours and textures.
These foods are naturally low in salt and sugar, and provide fibre and vitamins and minerals. They can be eaten fresh, frozen or canned and are an important part of a healthy diet.
Try to eat at least 5 portions of a mix of fruit and veg each day. This can be fresh, frozen, dried or canned and includes berries, apples, pears, oranges, lemons, limes, cherries and more. Eat the peels of these fruits as well for extra fibre.
Choose low-sodium canned and frozen vegetables that are packed in their own juice. They can be just as nutritious as fresh. Opt for low-sodium or no-salt-added tinned beans and fish, and use herbs and salt-free seasonings to add flavor to meals.
Vegetables should make up around half of each meal and should include leafy greens, broccoli, peppers and cruciferous veggies. Other great veggies are tomatoes, sweet potatoes and squash. Eat a range of colors to get a good mix of antioxidants.
Protein is a vital nutrient that helps build and repair cells. It is also an important source of iron, zinc and vitamin B12. Choose skinless chicken, turkey breast and fish as they are lower in fat. Oily fish is particularly good for the heart (although it does contain mercury so do not eat it every day) and eggs.
Fats are an important energy source but we should aim to eat healthy fats, such as those found in avocado, olive oil, nuts, seeds and nut butters. Try to limit foods high in saturated and trans fats, such as fatty red meats, sausages and bacon.
