Tips For a Healthy Diet
A healthy diet includes a variety of foods that provide nutrients needed for good health. It also contains less salt, sugar and saturated fat, and it limits intake of kilojoules (calories) above those recommended for daily energy requirements. A healthy diet also helps prevent chronic non-communicable diseases, including heart disease, diabetes and obesity.Choose a variety of nutritious foods, and drink plenty of water. Try to eat whole grains, such as quinoa, brown rice and 100% whole wheat bread, rather than refined grains, such as white flour and pasta. Eat plenty of fruit and vegetables - aim for five portions per day - and limit sugary drinks, such as sodas and fruit juices, to one small glass each day.Make sure meals contain a range of protein-rich foods, such as lean meat and fish (broiled, baked or grilled; not fried), eggs and nuts. Add low-fat dairy foods to your diet, such as milk, yogurt and cottage cheese. Choose unsaturated fats, such as olive, soy, sunflower and corn oils, instead of saturated and trans fats.Limit high-kilojoule foods, such as cakes and cookies, and try to cook meals using lower-fat cooking methods, such as grilling, roasting or steaming. Try to avoid frying foods and use vegetable oils and butter in moderation.A diet high in fat can lead to weight gain, but choosing unsaturated fats and cutting back on foods containing saturated fats will help lower the risk for heart disease. Try to reduce the amount of added sugar in your diet, and opt for unsweetened or lightly sweetened milk, tea and coffee.Choose calcium-rich foods, such as milk, yoghurt and fortified soy products. Limit processed snacks and try to eat whole fruits, vegetables, nuts, fish, poultry and eggs as sources of protein.Try to eat slowly and mindfully, and avoid eating in front of the TV or other screens. This allows you to enjoy your food and be more aware of when you are full.Start with just one healthy habit at a time. It could be as simple as adding a piece of fruit to your breakfast or switching to brown rice instead of white.Consume a variety of healthy proteins, such as fish, eggs and beans, to give your body a boost of energy-boosting amino acids. Choose low-fat dairy foods and limit fatty meats, which can increase your cholesterol levels. Choose healthy fats, such as the omega-3 fatty acids found in oily fish and in walnuts and flaxseeds. Avoid consuming too many unhealthy fats, as these may lead to higher cholesterol and higher rates of cardiovascular disease.