A healthy diet can help you control your weight and reduce your risk of heart disease, high blood pressure and type 2 diabetes. It includes a variety of foods and drinks, including fruit and vegetables, lean meats, fish, whole grains and low-fat dairy. It also limits salt, added sugars and saturated and industrially-produced trans fats.
A good source of energy (kilojoules) should be made up of mostly unprocessed foods such as whole grain breads, cereals and pasta; fresh, frozen or canned fruits and vegetables; and starchy vegetables like potatoes, taro, sweet potato or yam; and beans, peas and lentils. Protein sources should include skinless poultry and lean meats, such as beef or pork; fish; eggs; milk and yogurt; and nuts and seeds. Plant-based proteins, such as tofu, chickpeas, quinoa, sorghum and soy milk are healthy alternatives to animal proteins. Dairy products should be mainly low-fat, such as skim milk or yogurt and fortified reduced-fat yoghurt.
Unprocessed or minimally processed foods are preferred, as they contain a higher proportion of nutrients, such as fibre, vitamins and minerals. Highly processed foods, on the other hand, are often stripped of their original nutrients and have added sugars, salt and fats, and can contribute to obesity and chronic non-communicable diseases, such as heart disease and diabetes. Examples of processed foods include fast food, deli meats, cookies and chips.
A healthy diet is based on real foods, and it’s fine to include comfort foods in limited amounts. However, these foods should be nutrient-dense, and a balanced meal plan helps ensure you are getting the right balance of protein, carbohydrates and fats.
When choosing your meals, try to keep serving sizes under control. A serving of meat should be the size of a deck of cards; a serving of carbohydrates should be about half a cup; and a serving of vegetables should be about one cup. When shopping, look at the Nutrition Facts label and ingredients list on packaged foods to make better choices.
Limiting sugar and added sugary beverages, limiting salt-rich foods, replacing high-fat animal fats with lower-fat sources of protein and adding plant-based proteins to your meals are simple ways to start making healthier changes. Changing the way you cook can also be an easy way to make meals and snacks more nutritious. For example, frying is more kilojoule-dense than baking, so if you have a favourite recipe that calls for frying, try grilling, boiling or baking instead. It’s also a great idea to ask friends, family and the internet for recipes that are lower in fat and calories.
