A healthy diet is an eating plan that focuses on foods and drinks that provide the energy your body needs. It’s important to have a balance of different foods and nutrients, including protein, carbohydrates, fat, vitamins, minerals and fibre. A healthy diet is low in added sugars, sodium (salt) and saturated and trans fats.
The food groups for healthy eating are:
Fruits and vegetables provide many important nutrients, including dietary fibre and vitamins and minerals, such as potassium, calcium and Vitamin C. They are also generally low in calories. Try to eat a variety of colourful fruits and vegetables each day.
Vegetables should make up about half of your plate at every meal. Choose fresh, frozen, canned or dried fruits and vegetables that are free of added sugar.
Whole grains are a healthy choice, as they are rich in vitamins, minerals and fibre. When choosing grain foods, opt for those that are higher in bran and whole wheat or rye than refined flour.
Lean meats and poultry are good sources of protein, as well as iron and zinc. Always cook meat thoroughly to reduce its fat content. Fish is another source of protein and is high in omega-3 fatty acids, which are good for your heart. Nuts, seeds and soy products are also good sources of protein.
Milk and dairy foods are important sources of calcium, which is needed for healthy bones. When choosing dairy products, choose lower fat options such as semi-skimmed, 1% or skimmed milk, low-fat cheese and yoghurt. If you’re vegan or vegetarian, be sure to include other nutrient-rich foods in your meals such as dark green vegetables, legumes (beans and peas) and nuts and seeds.
Processed foods can be high in salt, added sugars and saturated and trans fats. When eating out, look for foods prepared using less salt, and limit those that are deep fried or made with butter.
It’s helpful to keep some healthy, pre-prepared meals and snacks in your fridge or pantry, so you can grab them on the go. This will help you avoid unhealthy restaurant or takeaway meals that can be high in saturated and trans fats, as well as added sugars and kilojoules.
Try a wholemeal muffin, an apple, carrot sticks or a bowl of berries, for example. You can also buy ready-to-eat salads that are high in vegetables and low in kilojoules. It’s also a good idea to keep reduced-sodium condiments like ketchup and soy sauce on hand, and use them in small quantities.
