A healthy diet is one that provides the nutrients needed to function well, including protein, carbohydrates, fats and fibre. Healthy eating patterns can help prevent and treat diseases, such as heart disease, type 2 diabetes, high blood pressure, obesity and some cancers.
A healthful diet is low in added sugars, sodium (salt), saturated fats and trans fats. It is also rich in a variety of foods, such as vegetables and fruit, whole grains, fat-free or low-fat dairy products, fish, nuts and seeds and beans and peas.
Eating at home is a great way to control what you eat and drink, and is more cost effective. Make an effort to cook more often, and try to reduce the number of meals eaten out.
Food prepared at home is usually lower in saturated and trans fats, salt and added sugars. This makes it a healthier option than most restaurant or takeaway foods. If you do eat out, choose options that are lower in calories and kilojoules – for example, a wrap or salad instead of a pizza; or a sandwich with half the cheese.
When buying packaged foods, look at the ingredients list. Check the labels for added sugar and salt. If possible, buy unprocessed, natural foods, such as fresh fruits and vegetables, frozen or canned in water or tomato juice rather than syrup; and whole grain bread, oats and brown rice. When purchasing meats, choose lean or reduced-fat cuts and limit the amount of oil used for cooking.
Choosing healthy snacks is important, as they provide a mid-morning or afternoon energy boost. Keep a selection of healthy, ready-to-eat foods on hand, such as celery and carrot sticks, whole wheat crackers or unsalted popcorn, and avoid high-fat choices, such as chips and cookies.
Encourage children to get involved in preparing meals and shopping. This can help them develop a love of healthy foods and learn about nutrition.
It is recommended that adults and children consume a minimum of 2.5 serves of vegetables and 1.5 serves of fruit per day. A serve is equal to a cup or bowl of unprocessed or cooked vegetables or fruit, or two tablespoons of a paste made from dried or fresh fruit. Vegetables include dark green leafy vegetables, brightly coloured ones and potatoes. Fruit includes berries and tomatoes. A serving of dairy includes two slices of cheese or a cup of milk, and three serves are needed each day for adequate calcium intake.
