A healthy diet includes a wide variety of foods and beverages that supply nutrients to the body. It also limits sugar, salt and saturated fats. The best way to ensure a healthy diet is to cook meals at home and avoid processed foods.
The majority of calories should come from carbohydrates, especially whole grains, beans and nuts. The rest should come from lean meats, poultry, fish, eggs and other protein-rich foods, fruits and vegetables. People of all ages need to limit sodium, added sugars and saturated fats.
Grains are a good source of fiber, which helps with regularity and provides a feeling of fullness. The type of grain matters, however, because some are more nutritious than others. Choose whole grains over refined grains such as white bread.
Meats are important sources of protein and a range of vitamins and minerals, including iron, zinc and vitamin B12. They also provide a source of healthy unsaturated fats, which reduce harmful cholesterol. Opt for lean cuts of meat and skinless poultry, and try to eat oily fish (such as salmon, mackerel, tuna and sardines) at least twice a week, since they are rich in omega-3 fatty acids, which can prevent heart disease.
Milk and yogurt are a great source of calcium, which is vital for healthy bones. They also provide a good source of protein, but it is important to choose low-fat or non-fat options, and to avoid full-fat varieties, which are higher in saturated fat.
Vegetables are an essential part of a healthful diet, as they provide a range of vitamins and minerals, including potassium, folate and vitamin C. Aim to eat at least 5 portions of different vegetables each day, making sure some are dark green and red/yellow. If you struggle to get your 5-a-day, consider adding a serving of frozen or canned fruit to meals, or swapping a dessert for a portion of dried or chopped vegetables.
A healthy diet should include a variety of nuts and seeds, which provide protein, fibre and unsaturated fats. Nuts are high in magnesium, which is important for bone strength. Seeds are rich in a type of omega-3 called alpha linolenic acid, which can help prevent heart disease.
It is also important to drink water and limited amounts of unsweetened tea or coffee, but avoid sugary drinks like sodas and juices, which are high in added sugar and offer few other nutrients. Fruit and vegetable juices and squash should be limited to one small glass a day, and should be taken at mealtimes or between meals rather than as snacks.
