Healthy eating means choosing foods that provide you with the nutrients you need to support good health and protect against chronic noncommunicable diseases (diabetes, heart disease and cancer). Choose nutrient-rich options from all five food groups, including vegetables and fruit, whole grains, lean protein, beans and pulses and healthy fats. Avoid empty calories from added sugars and saturated and trans fats.
Eating regularly throughout the day helps to manage hunger and energy levels. Aim to eat three meals and a few healthy snacks each day.
Vegetables and fruit are a good source of fibre, vitamins and minerals. Aim to eat at least five servings of vegetables and fruit each day – this can be a mix of fresh, canned, frozen or dried fruit and vegetables.
Choose a variety of colours each week, such as peas, beans, corn, squash, kale, carrots and sweet potatoes. Try to eat more dark green vegetables, such as spinach and broccoli.
Grains are a good source of fibre, B vitamins and iron. Choose whole grain products, such as brown rice, quinoa, barley and millet, and limit refined grains like white bread and pasta.
Dairy is a good source of calcium, vitamin D and protein. Choose low or reduced-fat milk, yogurt and cheese and add fortified soy drinks to your diet.
Healthy sources of fat include vegetable oils, nuts and seeds. Avoid fried foods and use healthier cooking methods, such as baking, broiling, grilling and steaming.
The main sources of protein should be fish, poultry and lean meats, which are also good sources of zinc, iron and a range of vitamins. Choose skinless chicken and lean cuts of beef and cut down on red and processed meats, such as ham, bacon and sausages.
It is recommended to eat at least two portions of dairy each week, such as milk, yogurt and fortified soy beverages. Opt for low-fat or fat-free varieties of these.
Try to eat less salt, which is linked to high blood pressure and a higher risk of heart disease and stroke. Many packaged and prepared foods contain a lot of sodium, so read labels to find lower-sodium choices. Reduce the amount of salt added to cooking by using herbs and spices to add flavour instead.
Eating a balanced diet is important for all ages and stages of life. It is especially important to eat a healthy diet during childhood and adolescence, as this is when children’s bodies are growing and developing quickly. It is important to help children learn about making healthy food choices and developing good eating habits for life. To help them make healthy choices, you should model healthy eating behaviours and encourage them to eat a variety of foods from all the food groups. A healthy diet can help children be at their best and achieve a healthy weight.
