Having a healthy diet is the best way to get the nutrients you need for good health. It means choosing a variety of foods from each of the main food groups, and eating them in the recommended amounts. Healthy meals and snacks should be low in added sugars, salt and saturated fat, and contain adequate levels of important vitamins and minerals. A healthy diet also aims to keep calories under control.
A healthy diet is important for everyone, but it’s especially vital for children and teenagers. They need lots of energy and nutrients, such as calcium, vitamin D and folic acid, to grow strong bones and teeth.
Kids should eat a wide variety of nutritious foods, including whole grains, lean meats and fish, milk, yogurt and cheese, fruits, and vegetables. They should limit fast food, sugary drinks and snacks, and should choose healthier cooking methods (such as broiling, grilling, roasting and steaming) over frying.
Try to eat a minimum of five portions of fruit and vegetables each day. Fruit and veg are a good source of fibre, vitamins and minerals, and can help to reduce the risk of some diseases. Choose a variety of different types of fruit and veg, and eat them raw or cooked. Aim for some dark-coloured veg, such as broccoli, cabbage and kale, and try to eat leafy greens more often.
Eating a range of dairy products is important for a healthy diet, as they are a source of protein and calcium. Try to choose lower fat options, such as semi skimmed or 1 per cent fat milk, and low-fat yoghurt and cottage cheese. Avoid full-fat dairy products, as they are high in saturated fat and should be eaten less frequently.
It is also a good idea to eat a small amount of unsaturated fats, such as vegetable oils and spreads, olive, canola, rapeseed or sunflower, in place of saturated fats, such as butter, lard or ghee. Unsaturated fats are more heart-friendly than saturated fats, and can help to maintain a healthy weight.
Too much sodium can lead to high blood pressure and stroke, so it’s important to limit how much you eat. Read food labels and look for reduced-sodium versions of processed foods. Try to use herbs and spices instead of salt to add flavour to meals, or try no-salt or low-salt sauces and spreads.
It’s also a good idea to cut back on red and processed meat, as they are high in saturated fat. Choose alternatives such as chicken, beans and lentils, and fish like salmon and tuna. If you do eat meat, aim to have it less often and in smaller servings. It is also a good idea to drink water, tea and coffee, rather than sugary drinks, such as soda and juice. For a healthy snack, berries are a good choice as they are high in fibre and provide disease-fighting antioxidants. If you do eat meat, opt for lean cuts of beef, pork or poultry.
