A healthy diet is an important part of a balanced lifestyle. It is important to choose foods that are high in nutrients, and low in saturated fats, trans fat, added sugars and salt. It is also important to drink plenty of fluids, especially water.
Food is a powerful tool for good health, and it’s one of the most important things you can do to improve your mental and physical wellbeing. A healthy diet can help prevent disease, manage weight and keep your energy up throughout the day, and it can lower your risk of heart disease, diabetes, cancer and other chronic conditions.
A healthy, well-balanced diet consists of a wide variety of foods from each of the five major groups. These include: fruits, vegetables, grains, protein foods and dairy or fortified soy alternatives. In addition, you should also consume adequate amounts of calcium, vitamin D and iron to ensure your body is getting all the nutrients it needs.
To begin with, you should limit highly processed foods, as these are often high in saturated fats and added sugars. It is also important to avoid too many sweetened drinks, as these are often high in sugar and low in water or other healthful substances.
In the kitchen, cook from scratch as much as possible. This allows you to control portion sizes and make more healthful choices. When dining out, try to choose smaller meals or share dishes with a friend. If you’re cooking at home, use visual cues to help with portion sizes. For example, a serving of meat should be about the size of a deck of cards and a cup of rice, pasta or mashed potato should be about the size of a traditional light bulb.
Eating at regular mealtimes will help to reduce hunger and overeating. In addition, it’s a great way to connect with family members and friends. If possible, eat together at the table and try to turn off TVs and devices so everyone can focus on the food and each other.
It’s also important to eat a range of snacks that provide fibre, protein and healthy fats, and to limit sugary and fatty snacks. For example, swap the high-sugar kids’ cereals for whole grain varieties, which are higher in fibre, or serve a bowl of yogurt with berries and chopped nuts, which provides a combination of protein and healthy fats.
Limit eating foods and beverages prepared outside the home, as they are often high in saturated fats, added salt, sugars and kilojoules. Instead, aim to fill your fridge and cupboards with low-fat options, such as frozen vegetables, ready-to-go meals made with lean meats and low-fat cheese, and stock up on water and low-fat milk for outings.
