A healthy diet is based on foods that provide us with the nutrients we need to stay healthy. This includes a variety of fruits, vegetables, whole grains, dairy products and lean meats. It should be low in salt (sodium), added sugars and unhealthy fats such as trans-fats.
A healthful eating plan should also include food that provides fibre and protein. It is also important to drink enough water. People who have a healthy diet are less likely to be overweight, and may be at lower risk for developing serious health problems like heart disease and diabetes.
It is recommended to eat at least 5 portions of fruit and vegetables each day, either fresh, frozen, canned or dried. This helps to protect against heart disease, stroke and some cancers.
Starchy foods like potatoes, sweet potato, yams and squash are a good source of fibre and vitamin A. They can be eaten in place of higher-fat choices, but remember to watch the amount of oil or butter they contain, and add a serving of vegetables instead.
Fruit and vegetables are naturally low in calories, so they can help you manage your weight. They are also rich in vitamins and minerals. Try to eat a wide variety of colors and types of fruits and vegetables each week.
Vegetables are a good source of fibre and vitamin C, as well as antioxidants. Choose green vegetables, leafy vegetables and cruciferous vegetables, as they are particularly healthy.
Meat and fish are a source of protein, which is essential for muscle growth. It is also a good source of iron and zinc. It is important to choose lean cuts of meat and skinless chicken, as they are lower in fat. Try to avoid processed meats, such as bacon and ham.
Dairy is a source of calcium, which helps keep bones strong. It is important to choose low-fat and low-sugar dairy products, such as milk, yogurt and cheese. Fortified soy beverages are also a source of dairy, but they should be limited as they are often high in added sugars.
It is also important to limit the amount of sugary drinks, such as sodas and fruit juices, that you consume each day. These should only be consumed at mealtimes, and preferably with a meal.
Kids can be picky eaters, but it is important to offer them a variety of foods. Encourage them to try new foods by cutting them into unusual shapes, or adding them to their favorite soup or smoothie. It can also be helpful to serve a new food with something they already enjoy, such as pasta with a tomato sauce or a baked potato with melted cheese. It is also a good idea to serve these foods in smaller portions.
