A healthy diet provides a variety of foods and beverages that contain nutrients like vitamins, minerals, and fibre, and have low levels of saturated fats, trans-fats, and added sugars. It also includes lean meats, fish, nuts, beans and eggs, whole grains, and low-fat or non-dairy alternatives to milk and cheese. These components work together to provide energy and keep your body working properly.
A balanced diet is an important part of your overall health and can help you manage your weight, prevent diseases, and feel your best. It isn’t about cutting out foods or following a strict set of rules, but rather making smart choices every day.
The goal is to make nutritious foods your first choice, and then fill in the rest of your calories with moderate amounts of other foods. It’s fine to eat occasional treats, such as ice cream or candy, but these should be saved for special occasions and shouldn’t contribute to more than 10% of your daily calories.
Eating a balanced diet isn’t as hard as you might think. You can get most of the nutrients you need from a variety of foods, including fruits, vegetables, whole grains, legumes (such as lentils and beans), nuts and seeds, and fish. The key is to limit the amount of added sugars, salt and saturated and trans fats you consume.
Aim to eat the recommended number of servings of fruit and vegetables each day. This may be a challenge for some people, especially if they eat a lot of processed food. It’s also a good idea to make sure your snacks are nutritious, so you don’t end up consuming too many calories.
Try to choose fresh, frozen or canned fruits and vegetables that are low in sodium. For example, stewed apple or pears is a tasty addition to breakfast cereal or yoghurt. Adding chopped fruit to your lunch box is an easy way to get a couple of servings each day. Similarly, add extra veg to soups and sauces. It’s also a good idea not to forget your veggies if you are eating out – ask for salad or steamed vegetables instead of fried versions.
You should aim to eat at least five portions of fruit and vegetables each day. This can be achieved by having a sliced banana on top of your breakfast cereal, or by adding some stewed apple or berries to your yoghurt. You can also add a portion of dried fruit to meals or snack in place of sugary desserts.
A healthy diet includes lean meats, fish and poultry, and a variety of plant-based proteins such as beans, soya, tofu and nuts. You can reduce the fat in some dishes by changing cooking methods – for example, grilling or stir-frying instead of deep frying. It is also a good idea to include some unsaturated fats in your diet, such as those from olive oil and canola oil. This helps with heart health.
