A healthy diet is rich in foods that contain a wide range of nutrients and is low in fat, salt and sugar. It focuses on whole foods and includes fruits, vegetables, lean meats, nuts, seeds, fish, eggs and soy products. It also includes a small amount of refined or processed foods, like bread and cereals. It also has plenty of fluids, especially water. Healthy eating patterns help reduce the risk of chronic diseases like heart disease, diabetes and obesity.
A small number of high kilojoule foods can provide most of the energy you need, so it is important to check food labels and choose lower kilojoule options where possible. It is also helpful to reduce the amount of sugar and saturated fat you consume by substituting from higher-fat options with lower-fat alternatives. For example, instead of butter or lard, use vegetable oil or spreads.
Eating a variety of different foods helps ensure that you get all the vitamins and minerals your body needs. Vegetables and fruit are particularly rich in dietary fibre and a number of essential vitamins and minerals, including potassium, folate, vitamin C, vitamin A and antioxidants. Try to include a wide range of these in your meals and snacks, such as leafy greens, tomatoes, squash, carrots, sweet potatoes and berries.
Nuts and seeds are a good source of protein and a variety of nutrients. They are particularly rich in omega-3 fatty acids, which are important for brain function and a healthy cardiovascular system. Try to incorporate a variety of nuts, such as walnuts, almonds, hazelnuts and peanuts, and seeds, such as sunflower seeds and pumpkin seeds, into your diet.
Lean meats, chicken and fish are excellent sources of protein, iron and a number of other nutrients. Opt for skinless poultry and lean cuts of beef, and avoid fatty or processed meats. Eggs are also a good source of protein. Try to include two portions of fish a week, with one of these being oily fish.
A healthy diet should also be low in sodium (salt), sugar and saturated fat. Sodium contributes to high blood pressure, so it is important to limit intake. To reduce sodium, read labels and choose foods that are low in added sugar, and look for reduced-sodium versions of processed foods where possible.
Changing your diet can be difficult, so it is a good idea to start with small changes and build up. It’s also important to eat mindfully. It takes a while for the brain to signal that you are full, so eating slowly can help you eat less and feel satisfied with smaller portions. Also, don’t eat in front of the TV and try to eat with other people when possible.
