A healthy diet is one that provides the calories and nutrients your body needs to function properly. It can reduce your risk of disease, boost your mood and increase energy. It includes a variety of foods and beverages to meet your calorie needs, but excludes those that are high in saturated fats, trans fats, added sugars and salt.
A healthful diet can be enjoyed by all ages and cultural backgrounds. It focuses on whole foods, such as vegetables, fruits, low-fat or non-fat dairy products, and whole grains. It also includes protein-rich foods, such as fish, skinless poultry, beans and nuts. It avoids sweetened drinks, alcohol and red and processed meats.
It’s important to eat a variety of foods from each of the 5 major food groups to get the nutrients your body needs. Eating a variety of foods can also help keep your meals interesting.
Choosing healthy options from each group can be challenging, especially for people who are new to cooking or grocery shopping. To make it easier, start by making small changes and gradually build up your skills and confidence. For example, try adding a serving of fruit to your breakfast or using less butter when you cook.
Try to eat a variety of fruits and vegetables to provide the vitamins, minerals and other nutrients your body needs. Aim for at least 5 portions of fruit and vegetables a day, which can be fresh, frozen, canned or dried. Include dark green vegetables, orange vegetables, citrus fruits and tomatoes. Try to eat them raw or cooked, and mix up your colours to maximise the benefits.
Choose low-fat or non-fat dairy products, such as milk, yogurt, fromage frais and yoghurt, to give your body the nutrients it needs without adding extra saturated fats. In addition, select protein-rich foods such as fish, lean meats, eggs, plant-based proteins (beans, peas and lentils) or soy products.
A healthy diet limits sodium, which can raise your blood pressure and lead to other health problems. When buying packaged foods, read the nutrition facts label to identify the amount of sodium in each serving. When cooking at home, use spices and herbs to add flavour to your food, rather than salt. Also, replace foods with a high saturated fat content with those that are lower in saturated fat, such as vegetable oils and spreads, olive oil, canola oil and avocados. Use low-sodium canned and frozen vegetables to prepare meals at home, or choose grilled, sauteed or stir-fried vegetables in a light dressing or with a sauce made from tomato paste with no added salt.
