The healthy diet emphasizes fruits, vegetables, whole grains and fat-free or low-fat dairy and is low in added sugars, sodium (salt) and saturated and trans fats. It is also high in dietary fiber, calcium and vitamin D.
A healthy eating plan helps you manage your weight, which is important for overall health. It can also help lower your risk for chronic diseases, such as heart disease and diabetes.
Plan meals and snacks. Having a meal plan can help you make healthier choices at restaurants and when shopping. It can also help reduce the time you spend cooking and cleaning. Keep a food and snack journal to record your choices.
Eat at least five portions of a variety of fruit and vegetables a day. This includes fresh, frozen and canned options as well as dried fruit. A portion is 80g – for example a banana or three heaped tablespoons of raisins. Drinking fruit juice, vegetable juice or smoothies as part of your meal counts as a portion but should be limited to one glass a day.
Choose whole grains at least twice a day. Try to include a variety of grains, such as whole wheat, rye, barley, amaranth and quinoa. You can also include whole grain breads, crackers, pasta and rice.
Add beans, lentils and other legumes to your meals. They are low in fat and contain protein, fibre, iron, zinc and vitamins B and C. You can add them to soups, stews and casseroles or eat them as a snack with salad or hummus. Nuts are a good source of protein, but be careful not to give them to children under five years of age in case they choke.
Eating fish a few times a week is a good source of protein, omega-3 fatty acids and other vitamins and minerals. Choose skinless poultry and lean cuts of meat to cut down on fat. Cook meat and poultry thoroughly to avoid overcooking, which can lead to dry, tough meat.
Healthy fats are unsaturated fats found in plant oils, such as sunflower seeds, avocado, olives and nuts, and in some animal products like butter and cheese. They provide energy and promote healthy cholesterol levels.
A healthy diet includes seafood, lean meat and poultry, eggs, beans and peas, nuts and soy products. It also contains a wide variety of vegetables and fruits, whole grains, low-fat or nonfat dairy foods and fortified soy products. Try to limit processed and sugary drinks, and opt for water, low-fat milk or unsweetened yogurt. Make sure to get your kids involved in choosing and preparing meals. Getting them to help can make healthy eating fun and they will be more likely to eat the food they have made. When preparing food, remove salt and other sodium-rich ingredients as much as possible. Try adding herbs and spices to foods instead, as these can have a similar flavour without the salt. Make a habit of reading the Nutrition Facts label and comparing brands.
