A healthy diet is an eating pattern that provides the body with the nutrients it needs to function optimally. It also helps to manage weight and prevent chronic non-communicable diseases (NCDs). Healthy dietary patterns are based on choosing a wide variety of foods and beverages from all major groups that provide important vitamins, minerals, fiber and other healthful components while staying within reasonable calorie levels. They include vegetables, fruits, whole grains, nuts and seeds, lean meats, fish, poultry, beans and peas, and fat-free and low-fat dairy products. These foods and beverages should be free of added sugars, salt and saturated and trans fats.
A good start to a healthy day is with a breakfast that includes some protein. A nutritious breakfast can help to energize the body, stabilize blood sugar and reduce hunger between meals. Some easy-to-prepare breakfast ideas are eggs with toast, a smoothie with fruit and yoghurt, or even a bowl of oatmeal.
For lunch, try to make a balanced choice that includes a veggie-packed salad, cozy soup, sandwich or wrap, grain bowl or pasta dish. Try to add some plant-based proteins like tofu, soy, hummus or a serving of beans and lentils. And don’t forget to add some whole grains and a source of calcium (milk, yoghurt or fortified soy alternatives).
Eating a diet high in fibre is essential to your gut health and overall well-being. Vegetables and legumes are an excellent source of fibre as are a range of fruits. Ensure you’re getting your five servings of vegetables and fruit each day, as well as two to three serves of lean protein and a handful of nuts or seeds.
In addition to limiting foods high in salt, sugars and saturated and trans fats, it’s important to consume a healthy amount of unsaturated fats, which are the ‘good’ fats. Unsaturated fats are found in foods such as olive oil, avocadoes and nuts and can help to lower cholesterol.
The final piece of the puzzle is to drink enough water and limit caffeinated drinks. In fact, most people are consuming too much caffeine and not enough water.
There is a growing body of evidence that consuming a healthier eating pattern can help to protect against a range of chronic diseases, including heart disease and diabetes. There is also strong evidence that healthy diets can help to manage overweight and obesity. The good news is that the dietary patterns recommended are simple to implement and can be affordable. In fact, many healthy options are less expensive than their processed counterparts.
