A healthy diet includes a variety of foods from the major food groups and provides enough calories for good health. The main food groups include fruits, vegetables, grains, lean meats and low-fat or fat-free dairy foods.
A balanced diet helps control weight and reduces the risk of many diseases. It also supplies important vitamins and minerals. The best way to achieve a balanced diet is to prepare meals and snacks from whole, unprocessed foods. It is important to read the Nutrition Facts label on packaged foods.
Developing a healthy diet is not hard to do. But it does take time and effort. Choose foods that are lower in fat, added sugars and sodium. Avoid fast foods and those with trans-fats. If you eat at restaurants, share an entree with a friend or order a smaller portion size. When shopping for groceries, look at the Nutrition Facts label on food packaging and compare brands to see which ones have less saturated and trans-fats, more vitamin D and fewer added sugars.
Start by changing one or two eating habits at a time, such as replacing butter with vegetable oil or skipping the fried chicken for grilled salmon. Choose whole-grain breads and cereals rather than those made with refined flour, and add more fruit and vegetables to your meals. When it comes to protein, choose lean meats and poultry instead of red and processed meats, and eat more fish and beans.
Try to eat at least five portions of a variety of fruit and vegetables each day. This could be fresh, frozen, canned or dried fruit, as well as vegetables such as broccoli and carrots. Try new vegetables and fruits and be sure to get plenty of calcium by choosing fortified options such as yogurt or some breakfast cereals.
Eating a healthy diet can help you feel your best and may even increase your life expectancy. A diet that includes nutrient-rich foods and is low in saturated and trans-fats, and high in fibre can lower your risk of heart disease, cancer and obesity.
A healthy diet can be fun and interesting if you experiment with different foods and recipes. Be aware of what you are putting into your body and don’t forget to give yourself a treat now and then. Just be careful not to make treats the focus of your diet.
