A healthy diet provides your body with the nutrients it needs to thrive. Eating a wide variety of foods, especially fruits and vegetables, can help lower your risk for disease and promote good health. A diet low in sodium, added sugars and saturated and industrially-produced trans-fats can protect you from heart disease, high blood pressure, obesity, diabetes and some cancers.
A diet high in ultra-processed foods causes weight gain and unhealthy shifts in your blood sugar levels. These types of foods tend to be higher in fat, salt and added sugars and have less fiber, vitamins and minerals than naturally-occurring whole foods.
Fill half of your plate with plant foods, such as veggies and fruit (aim for 4 cups daily), and include a serving or two of protein foods, such as beans, peas, nuts, seeds and fortified soy products (e.g. tofu or tempeh). Add a serving of dairy to your meal plan, such as milk and cheese (limit intake to 2 cups per day), but choose unsweetened or reduced-fat options and limit sugary drinks, like soda or juice, to one small glass daily.
Eat a variety of foods and try new ones often, particularly at a young age. This can encourage a taste for healthy foods and help prevent a preference for junk foods later in life. If your child is a picky eater, keep trying new foods and prepare them in different ways to make them more appealing.
Limit screen time, and keep kids active. Too much sitting around increases their chances for obesity, as well as a host of other health problems.
Avoid too many processed meats. Some research shows that eating too much processed meat increases the risk of certain diseases, including cancer. If you are eating meat, opt for lean cuts of meat, poultry or fish and try to include some sources of plant-based proteins, such as beans, lentils, soy foods, nuts, seeds and tofu.
Add flavor to food without adding salt, by using herbs, spices and other seasonings to cook meals and snacks. If buying packaged foods, read the Nutrition Facts label to find those that are lowest in sodium.
Make sure to drink water and other unsweetened, non-caffeinated beverages (limit alcohol to no more than one small glass a day). Choose low-fat milks and fortified soy products if you can’t have full-fat versions, and be wary of fruit juices and soda, which may have a lot of sugar and calories.
