A healthy diet includes a variety of foods and drinks to provide the nutrients needed for good health. It avoids foods and beverages high in fat, sugar and salt. It also emphasizes plant-based foods and lean protein sources like beans, nuts, seeds and tofu. In addition, a healthy diet supports physical activity to help reduce weight and prevent chronic diseases such as heart disease, stroke, type 2 diabetes and some cancers.
A diet that is high in fruits, vegetables, whole grains and low-fat or non-fat dairy and fortified soy alternatives provides important vitamins, minerals and dietary fiber. Eating a diet that is low in saturated and trans fats and contains moderate amounts of unsaturated fats can help lower cholesterol and reduce the risk of heart disease.
Getting enough nutrient-rich foods to support growth, development and daily function is critical at every stage of life. A healthy eating pattern starts early in life with breastfeeding and continues through childhood with the introduction of a variety of safe complementary foods at 6 months, and beyond. It also includes adolescence and a lifetime of healthy choices to promote optimal health.
Plan meals and snacks with a focus on whole foods that are minimally processed. Use the MyPlate Plan as a guide and include choices from all five food groups in most meals and snacks.
Include a source of protein at each meal and snack. Choose lean meats, fish, poultry, eggs, nuts, seeds and tofu. Include at least two servings of whole grains and three to four cups of fruits and vegetables each day.
Avoid foods and beverages high in added sugars, salt and saturated and trans fats. Choose a small portion size at restaurants and at home to control calorie intake.
Eat a range of vegetables and fruits, including dark greens, cruciferous veggies (broccoli and cauliflower) and colourful options such as peppers, sweet potatoes and carrots. Aim for at least 1 cup of vegetables at each meal and a small piece of fruit for a snack.
Consume a small amount of fats from nuts, seeds and avocados. These are healthier than most vegetable oils, spreads and fried foods.
A healthy diet includes a variety of foods that are low in added sugars, salt and saturated fats and high in fibre, calcium and vitamin D. It is also low in trans fats and high in omega-3 fatty acids. A healthy eating pattern begins with breastfeeding and continues throughout the adolescent and adult years to ensure optimal health. It is a lifestyle that encourages physical activity and supports a balance of gut microbes to reduce the risk for obesity, cardiovascular disease, certain cancers and other noncommunicable diseases.
