A healthy diet is important for good health and well-being, as it can help protect against many chronic non-communicable diseases (such as heart disease, diabetes and cancer). A healthy diet includes a wide variety of foods and drinks and is low in added sugars, salt and saturated and industrially-produced trans fats.
It also emphasizes fruits, vegetables, whole grains and dairy. The recommended dietary intake of protein includes seafood, lean meats and poultry, eggs, legumes (beans and peas), soy products and nuts.
The Dietary Guidelines for Americans recommends people eat at least 5 servings of fruit and vegetables a day. This can be done by choosing a variety of fresh, frozen, canned or dried fruit and vegetables. A portion is 80g, which means that 1 cup of chopped fruit or vegetables is a serving and 3 heaped tablespoons of dried fruit is a portion as well. A 150ml glass of fruit juice or vegetable juice is also a portion.
In addition to providing a range of vitamins and minerals, a healthy diet provides a good source of fibre, which is important for gut health. It is recommended that people try to eat more fibre from plants and fewer foods containing fibre from animals, such as processed breakfast cereals and biscuits.
It is also recommended that people eat more whole grains, particularly those that are higher in fibre, as these are a good source of nutrients such as iron and magnesium. These include brown rice, barley and quinoa.
A healthy diet is low in added sugars, salt and unhealthy saturated and trans fats. Saturated fats raise the level of bad cholesterol in the blood while trans fats can increase the risk of coronary heart disease and type 2 diabetes. It is also recommended that people eat more fish, as it provides a source of omega-3 fatty acids, which can help to lower blood fats called triglycerides.
Eating too much food can lead to weight gain and obesity, so it is important to eat smaller portions. This can be achieved by using smaller plates and bowls and by only eating until you are full. It is also a good idea to eat with other people as this can encourage moderation.
It is important to eat a balanced diet and this can be easily achieved by following the recommendations in the table below. However, it is also important to eat a wide variety of foods as this can help prevent nutrient deficiencies. It is also important to limit intake of certain foods, such as highly-processed, fried and fatty foods, as these can increase the risk of obesity and chronic diseases.
