The key to a healthy diet is to eat a wide variety of foods from each of the 5 food groups every day, in the recommended quantities. Eating from each of these groups helps us to get the nutrients we need for good health, while also keeping our meals interesting and satisfying.
The aim is to include whole, nutrient-dense foods like vegetables, fruits, low fat dairy and fish, nuts, seeds and beans, as well as limiting refined starches and sugars, saturated fats and industrially-produced trans fats. This way, we can protect ourselves against chronic non-communicable diseases like heart disease and diabetes.
Some foods don’t fit into the group guidelines and should be eaten only occasionally (often referred to as ‘discretionary choices’). These foods tend to be high in fat, salt and added sugar. They can be high in energy (measured as kilojoules) and if they are regularly consumed, may contribute to weight gain and tooth decay.
It is also important to consume a range of beverages. Drinks like water, milk and unsweetened tea and coffee are a great choice as they provide many essential nutrients, especially calcium, and can help reduce our risk of obesity and constipation. When buying canned or frozen drinks, choose those that have no added sugar.
We should also be mindful of how much salt we consume and look for lower-sodium options when shopping. Many processed foods, including breads and pizza, contain a lot of salt so reading the nutrition label is important. Try to prepare meals from scratch where possible to control the amount of salt that is added.
It’s a good idea to add some vegetables to each meal. This can be as simple as adding stewed fruit, sliced banana or berries to yoghurt for breakfast, putting a handful of mixed salad greens on your sandwiches and using vegetable purees in soups, sauces and curries. Wash and cut up some carrots, radishes and sweet peppers so that they are ready to go when you are hungry.
Having a well-stocked kitchen can make it easier to eat healthily. This is why it is helpful to have a few healthy staples in your cupboard, like dried fruit, muesli and wholegrain cereals, as well as nuts, tahini and other nut and seed pastes.
Getting the family involved in preparing meals and grocery shopping can be a fun and rewarding experience for everyone. It can also be an excellent way to teach children healthy eating habits and cooking skills that will last a lifetime. It is also a great opportunity to educate children on the importance of food safety, how to read a label and the benefits of fresh produce. It is also a good idea to encourage children to get at least 60 minutes of physical activity each day. This will help them to stay active, have a positive body image and manage their stress levels. If they have trouble getting active, try to find a way to make it fun for them.
