Choosing the right food and drinks is important to maintain a healthy diet. This means eating a balanced diet that contains foods from each of the five food groups every day in recommended amounts.
Vegetables and fruit should make up the largest portion of your meals and snacks – try to get at least five servings each day. Choose a variety of fresh, frozen and canned vegetables and fruit. If choosing canned options, go for those with reduced sodium and no added sugars.
Try to include a source of protein at most meals and snacks. Lean meat, skinless poultry, fish and eggs are good choices. You can also find protein in nuts and seeds, beans, tahini, hummus, tofu, quinoa, brown rice, soy milk and other plant-based proteins.
The fibre in fruits, vegetables, whole grains and legumes helps keep us feeling fuller and healthier. Try to start your day with a bowl of whole-grain cereal, or have a vegetable salad for lunch or dinner with some grilled chicken, fish or lean beef.
Sugars and sweet snacks are high in kilojoules, so it’s best to limit them. Aim to have no more than five teaspoons of sugar (or the equivalent of one cup of soft drink) a day, which can be replaced with a small piece of fresh fruit or a low-sugar yogurt.
Salt and other sodium-containing foods can increase our risk of high blood pressure, so limiting them is also good for our health. When cooking, use herbs and spices for flavour instead of salt.
Try to cook your own meals at home, which can help reduce your salt and processed food intake. For example, when making soups, stews and casseroles, try to use lower-sodium ingredients and add less oil. It’s also a great idea to plan and shop ahead of time, so that you have healthy options in your fridge and pantry.
Eating a wide range of foods can help to avoid food boredom, so it’s good to mix up your meals and try new recipes. It’s also important to eat at regular times and have a snack or two between meals to keep your metabolism humming along.
Some foods, such as chocolate, ice cream, cakes and pastries are higher in kilojoules than others, so they should only be eaten occasionally. These are sometimes referred to as ‘discretionary choices’ and should be limited in order to achieve a healthy weight and stay active.
To make your daily kilojoule intake even healthier, try drinking water over sugary soft drinks, or at least reduce the number of them you have. It’s a good idea to carry a reusable water bottle with you, so you can keep yourself hydrated throughout the day. It’s not always possible to completely change your diet overnight, so take it slowly. Aim for small changes, such as swapping white bread for whole grain options and cutting back on sugary or fatty desserts. You may also need to reduce your portion sizes, so think about how much you’re actually eating.
