How to Eat a Healthy Diet

A healthy diet includes a variety of foods from the five major food groups, including fruits and vegetables; whole grains; dairy; and lean proteins and healthy fats. Eating a variety of foods helps you get the nutrients you need and keeps meals and snacks interesting.Aim for a minimum of five portions of fruit and vegetables each day. This should include a mix of fresh, frozen or canned fruit and veg, and also dried fruit (which should be kept to mealtimes). A 150ml glass of fruit juice or vegetable juice counts as 1 portion.Try to avoid sugary drinks and instead opt for water, plain milk or unsweetened fruit juice. Limiting how much saturated and trans fat you eat is also important. These fats are found mainly in animal products, so reducing the amount you eat will help reduce cholesterol and prevent heart disease.When preparing food, choose healthier cooking methods such as baking, grilling or steaming rather than frying. Also, swap fatty meats for poultry and fish, which are lower in fat. Fish is a good source of protein and vitamin B12, as well as omega-3 fatty acids which are important for brain development.Swap low-fiber, crunchy kid snacks for nuts and seeds, which offer a triple hit of fiber, protein and healthy fats. Almonds, walnuts, pecans and chia seeds are good choices, as are flaxseeds. Nuts and seeds are also a good source of magnesium, which is important for bone strength.Adding beans, lentils and soya to your meals is a great way of getting protein and a range of other vitamins and minerals. They are low in fat and contain a good proportion of omega-3 fatty acids, which may help reduce the risk of heart disease.Eat a balance of protein, carbohydrates and healthy fats at each meal. Try to choose foods that are low in sodium, as too much can increase your blood pressure. Choose canned or frozen veggies without added salt, and use reduced-sodium condiments, such as soy sauce and ketchup.Skip processed food, which often contains a lot of unhealthy fats, salt and added sugar. Also, keep junk food and sweet treats as a treat rather than a regular snack. This will help you control your appetite and stop you from overeating.When eating, take your time to enjoy your food. It can take a while for your brain to register that you are full, so don’t rush your meals. Also, try to eat with others as this can help with weight loss and encourages mindful eating.Try to skip foods containing industrially-produced trans fats, which can increase your risk of heart disease. Instead, opt for foods containing unsaturated fats such as vegetable oils and spreads, oily fish, avocados and some nuts and seeds.