A healthy diet focuses on whole foods and is low in added sugars, sodium (salt), saturated fats and trans fats. It also emphasizes fruits, vegetables, whole grains and lean proteins. It contains a variety of nutrients, including vitamins and minerals; promotes good health; and helps manage weight and chronic diseases.
A healthy eating pattern supports your body’s function, keeps you at a healthy weight and can help manage chronic conditions such as heart disease and diabetes. Healthy eating patterns can also prevent certain types of cancer and slow the decline of brain function as you age.
The most important factor in a healthy diet is to plan and shop for nutritious foods regularly. This ensures that your family has a wide range of nutrient-rich options to choose from at mealtimes and as snacks.
Plan meals and shopping trips ahead of time, if possible. This can make it easier to stick to a healthy eating pattern and avoid impulsive, unhealthy choices.
When grocery shopping, compare Nutrition Facts labels to select products that are lower in added sugars, sodium (salt) and saturated fats and trans fats. Keep a stock of fresh, frozen and canned fruits and vegetables, choosing those that are low in sodium and without sauces or seasonings. Stock your kitchen with herbs and spices, such as basil, parsley, cayenne, chili powder, cumin, ginger, black pepper and crushed red pepper flakes; and salt-free seasoning blends to add flavor to food without adding extra sodium.
Emphasize plant-based sources of protein, such as beans, nuts and soy products (like tofu). Limit animal-based sources of protein, such as meat, full-fat dairy and eggs.
Incorporate a variety of healthy fats, such as unsaturated fats from plants and omega-3 fatty acids from fish. Reduce or limit saturated and trans fats, which can increase your risk for heart disease and high cholesterol.
Include at least five portions of fruit and vegetables per day. A portion is equal to 80 g of fresh, frozen or canned fruit and vegetables or a 150-ml glass of juice or smoothie. Try adding chopped fruit to plain yogurt, cooked oats or a smoothie to add sweetness without added sugar.
Get your kids involved in planning, shopping for and cooking meals and snacks. They are more likely to eat what they’ve helped prepare. Involved children are more likely to maintain a healthier lifestyle as they grow up.
