How to Eat a Healthy Diet
A healthy diet means eating a wide variety of foods from each of the 5 food groups in the recommended amounts. This will help you get all the nutrients your body needs. The foods you choose should also be low in saturated fats, added sugars and salt. Foods that combine nutrient-rich ingredients with limited amounts of added sugar, fat or salt are called 'nutrient dense' foods.Fill half your plate with fruits and vegetables at every meal. Eat a variety of vegetables including dark leafy greens, tomatoes and carrots. Choose fresh, frozen or canned fruit, but choose those that are low in added sugar.Have whole grains at least three times a day, such as bread and pasta made with whole wheat, couscous or brown rice. Try to have some cooked or roasted vegetables with your grain.Have seafood at least twice a week, but avoid oily fish, such as anchovy, black cod, mackerel, salmon, shark or swordfish, which are high in mercury and have a higher risk of heart disease. Eat lean meats and poultry and limit red meat to two or fewer servings a week. If you are a vegetarian or vegan, have plant-based protein sources at least once a day, such as tofu, nuts and seeds, beans, peas, lentils, quinoa and fortified soy products.Drink water and lower-fat milk instead of sugary soft drinks and juice. Choose a reusable water bottle and carry it with you so you can refill it as often as needed.Eat more unprocessed foods, such as fruit and veggies, whole grains, seafood and legumes, and less processed meats, processed cheese, and fried foods. Cook from scratch at home, using herbs and spices for flavor rather than salt. If you buy prepared or prepackaged meals, choose those that are low in saturated fats, sodium and added sugars. Choose tomato-based sauces over creamy sauces on pasta or in pizza, and add a side salad to reduce the kilojoules of your meal.Encourage kids to eat a balanced diet and have them help with grocery shopping, cooking and cleaning up. Limit how much time they spend in front of the television or on electronic devices, as this can lead to obesity. Keep plenty of nutritious snacks, such as veggies and fruit, on hand so they can eat them between meals. Kids who are hungry are more likely to make unhealthy choices.