A healthy diet means eating a variety of foods in small quantities to get the nutrients you need for good health. The main food groups include fruits, vegetables, whole grains and protein foods (meat, fish, poultry, beans and nuts). A healthy diet is also low in sodium (salt) and saturated fat and includes adequate amounts of calcium and vitamin D.
Choose foods fresh, frozen or canned that are naturally low in sodium and added sugars. If you’re buying canned or frozen fruit or vegetables, choose options that are canned in water or juice rather than syrup. When cooking, use healthier techniques such as baking, steaming and roasting, which can cut down on the amount of salt and unhealthy fats in foods. Look at the Nutrition Facts label to compare ingredients and nutritional information.
Eat at least five servings of fruit and vegetables each day. A portion is about 1/2 cup of fresh, cooked or canned fruit and a handful of dried fruit, or 2 cups of frozen or canned vegetables. Choose brightly coloured fruit and vegetables and try to eat a range of different types. Include leafy vegetables, such as broccoli, brussel sprouts and spinach, in your meals. Include other vegetable favourites such as peppers, carrots and sweet potatoes.
Eating a variety of foods from all groups each week is important for overall health. Aim for three or more servings of fruit and vegetables at each meal and snacks, as well as four to six servings of whole grains. Try to include a source of protein from meat, fish, eggs or tofu and one or two servings of dairy foods, such as milk, yogurt and cheese or fortified soy alternatives.
Make healthy choices the default for all family members. Eat together at home as much as possible and encourage kids to help prepare meals and snacks. Keep a stash of pre-packaged, healthy meals and snacks in the fridge and cupboards for busy days. Plan ahead so that you’re less likely to eat fast food or make unhealthier choices when out and about. Check the Nutrition Facts labels on food packages and choose products that are lower in salt, sugar and saturated and trans fats. Set aside time each week to meal plan and grocery shop. Make sure that the kitchen is stocked with herbs, spices and a selection of flavourful, low-sodium seasoning blends, and stock up on salt-free condiments such as mustard, mayonnaise, vinegar, lemon, lime and a range of herb-infused oil sprays. Make it fun to get the kids involved in the kitchen by enlisting them to help with tasks like washing, peeling and chopping fruits and vegetables. They’ll be more enthusiastic about trying new foods if they have been involved in the preparation.
