Day: August 12, 2025

A healthy diet includes a variety of foods that provide the body with energy. It also contains foods that supply the body with important vitamins, minerals and other nutrients that can help prevent health problems. A healthy diet is low in added sugars, sodium (salt), and saturated and industrially-produced trans fats. It is high in vegetables, fruits, whole grains, and fat-free or low-fat milk and other dairy products.People who eat a healthy diet are at lower risk for heart disease, obesity and many other chronic non-communicable diseases. Eating a balanced diet helps protect against overweight and underweight, and ensures that all the body’s nutritional needs are met.Healthy eating involves making the best food choices from each of the five main groups, taking into account individual preferences and dietary needs. For example, the body requires protein to build and repair cells, tissue and organs. It is also important for the immune system and hormone production. Healthy sources of protein include lean meats, fish, eggs, tofu, fortified soy beverages, and nuts and seeds.Carbohydrates provide the body with energy and can be found in foods such as bread, pasta, rice, potato, yam and cassava. They are also a good source of fibre which can help improve digestive health. They should make up about half of a person’s daily calories.The dietary fibre in whole foods can help prevent constipation and promote regularity. Dietary fibre also helps with weight management by filling a person up so they feel full after a meal. It is recommended to eat about 13g of dietary fibre per day.Unprocessed, whole foods are the best source of nutrients. However, it is difficult for most people to eat enough of these healthy foods. Therefore, nutrient-dense packaged foods should be included in the diet as well.Fruits and vegetables are high in a wide range of vitamins and minerals. They are an important part of a healthy diet and should be eaten at least five times a day. Aim to eat dark green leafy vegetables such as spinach and kale, oranges, tomatoes and peppers, and other colourful vegetables such as mushrooms, artichokes, swiss chard and broccoli.Vitamins and minerals can also be found in legumes (beans and peas), soy products, nuts and seeds, low-fat dairy products and meats.It is recommended to eat about 2 servings of fish per week, which should be oily fish such as salmon, sardines and tuna. These contain omega-3 fatty acids that are important for heart health and brain function.Avoid processed and prepackaged foods that are high in salt, especially those containing added sugars. Add flavor to foods by using herbs, spices and other seasonings instead of salt. Try to limit snacks that are high in salt, and remove the salt shaker from the table. Drink at least 8 to 12 glasses of water daily. This will help to maintain hydration and reduce the amount of sodium in the diet. Try to choose low-sodium canned and frozen foods.