A healthy diet is one that contains a variety of nutrient-dense foods, such as fruits, vegetables, whole grains, low-fat dairy and protein sources from fish, poultry, nuts and beans. It also includes limited amounts of sodium, added sugars and saturated or industrially-produced trans fats.
Most experts agree that a diet consisting mostly of fresh, whole foods is the best choice. However, many people struggle to find the time and money to prepare meals from scratch. That is why it is important to make wise food choices when shopping, and to have nutritious foods ready for quick meals or snacks at home.
Stock the kitchen with staples that are low in salt and calories, such as frozen vegetables, 100% fruit/vegetable juices and water. Choose canned options that have been rinsed and drained, and look for low-sodium varieties of foods in general. Use herbs, spices and other flavor enhancers to add taste to meals without adding salt.
Limit saturated fats and added sugars, while increasing intake of unsaturated fats. This is because unsaturated fats have been shown to reduce cholesterol levels, while high intakes of saturated fats can increase them. Choose lean meats, poultry, fish and eggs for their high levels of protein. Beans, edamame and nuts are great non-meat sources of protein.
Carbohydrates are essential fuel for active bodies. The most healthful carbohydrates are those found in whole grains, such as bread, pasta and cereal; brown rice; and potatoes; and in fruits, vegetables and peas. Choose these over less-healthy carbs, such as baked goods, sweets and sugary beverages, which offer little more than empty calories.
Protein is a key building block of body tissues and hormones, and helps the immune system respond to illness. It is recommended that kids get about six servings of protein per week, but individual needs vary, so speak to your doctor for specific recommendations.
Healthy fats, such as those from olive, canola and sunflower seeds and oils, are an important part of a healthy diet. However, it is vital to avoid unhealthy fats, such as those from butter, lard and ghee. Choose spreads made with unsaturated fats, such as those from nut butters, and salad dressings that are low in fat.
A healthy diet starts in the home, so educate your children about what makes a meal or snack healthy. Encourage them to help with meal prep, shopping and cooking. This will give them a sense of control and ownership of the food they eat, and can help them develop lifelong, healthy habits. Getting kids involved in the kitchen can even help them develop a love of eating and try new foods. Having a healthy relationship with food can help prevent overeating, which can lead to obesity and other health problems. Eating mindfully and limiting screen time around meals can also help children establish positive eating habits for the long term.