To have a healthy diet, you need to replace a lot of unhealthy foods with healthier ones. This means cutting back on saturated fat and switching to unsaturated fats like those found in vegetables, avocados, and oily fish. You also need to reduce your intake of sugar and choose lean cuts of meat. All types of fat are high in calories, which is why you should avoid them as much as possible. Eating a healthy diet will protect your body from many long-term diseases. It will also reduce your risk of developing diabetes, heart disease, stroke, and cancer. It will also help you maintain a healthy weight. Here is a leaflet that will guide you through the basics of a healthy diet. While the recommendations in this leaflet are for most people, you may need to consult your doctor for more specific information about a healthy diet. For example, a healthy diet will differ for pregnant women, people with certain health issues, or for those with special dietary needs. Another way to eat a healthy diet is to eat plenty of fruit and vegetables. Fruit should make up a substantial portion of your diet, while vegetables should be the stars of your plate. You can also include fruit and vegetables in your packed lunches and snacks. If you are eating out at lunchtime, a piece of fruit with yoghurt is a great idea. This is also healthier than sugary snacks. In addition to fruits and vegetables, you should include plenty of protein. Proteins are important for your body's repair and growth. Moreover, eating plenty of protein can provide you with vitamins and minerals like iron and B vitamins. For your meat intake, you should limit red meat and replace it with lean cuts of poultry. Fish is also a good source of omega-3 fatty acids, which may protect against heart disease. However, beware of smoked and canned fish because they are often high in sodium. Another healthy food is water. Although water does not contain any calories, it is an important source of hydration. Water makes up about 55% of your body's weight, so it's important to drink plenty of water. You can also get plenty of water by eating foods that contain water, such as fruits and vegetables. To keep your cholesterol levels low, cut down on saturated fat. Too much saturated fat is harmful for your health and increases your risk of heart disease. Your daily consumption of saturated fat should be around 30g for men and 20g for women. In addition, you should limit your intake of fried foods, high-fat snacks, and baked goods. When preparing your meals, try to include fresh fruits and vegetables. They are high in fiber and will satisfy your sweet tooth without increasing your sugar levels. Also, you can experiment with new ways to cook these foods to make them sweeter and more filling. For example, you can marinate vegetables in citrus juice for added flavor.