A healthy diet provides your body with the calories and nutrients it needs to function. It consists of a variety of foods from each food group and is low in saturated fats, added sugars and salt. It includes whole grains, fresh fruits and vegetables, protein-rich foods, healthy fats, and low-fat dairy. The healthiest diets are based on whole foods and avoid processed, prepackaged meals.
A good source of energy is from carbohydrates, which can come from a wide range of foods. These include fruit, starchy vegetables like potatoes and carrots, and some grains, such as brown rice, quinoa, and hulled barley. Carbohydrates also provide your body with vitamins, minerals and fiber.
Lean meat, skinless poultry and fish are high in protein and should be eaten at least twice a week. These proteins are lower in fat than other animal products and are important for muscle growth and maintenance. Choose lean cuts of meat or skinless poultry and look for reduced-fat versions of dairy, such as lower fat milk and yogurts.
It is important to eat a variety of fruits and vegetables, especially dark green, red and orange vegetables. These are rich in vitamin A, C and K, as well as phytochemicals and fibre. Try to include at least one serving of each fruit and vegetable at every meal and snack.
Foods that are low in sodium can help you control your blood pressure and reduce your risk of heart disease. Read the Nutrition Facts label to find low-sodium foods. Avoid highly processed, prepackaged and fast foods that are often high in sodium.
A healthy diet is rich in calcium, magnesium and vitamins D and K. These nutrients are essential for bone health and can be found in food sources such as dairy (milk and yogurt), fortified soy beverages, tofu, leafy greens, canned sardines, black beans, avocadoes and some citrus fruits.
Moderate amounts of healthy fats, such as those in nuts and seeds, should be included in your diet. These fats contain unsaturated fats, which are considered healthier than saturated fats. They can help reduce cholesterol and blood pressure and help your body absorb certain vitamins and minerals.
When eating out, use a smaller plate to help control your portion sizes. Try to drink water or unsweetened iced tea or coffee at lunch and dinner, and limit the amount of sugary soft drinks and juices you consume.
