A healthy diet means eating a variety of foods in the right amounts. It’s about choosing whole simple foods over processed ones. This includes whole grains over white bread, pasta and rice; fresh fruit and vegetables; and lean meats, beans and nuts. Processed foods can be high in added sugars, salt and fats, so it’s important to limit them.
Foods and drinks high in sugar or added salt can increase the risk of tooth decay, as well as heart disease, obesity and diabetes. Choose foods that are low in saturated fats, trans fats and added sugars, and are rich in fibre, such as whole fruits, vegetables and legumes; fish, skinless poultry, whole grains, nuts and seeds, and a range of healthy oils (such as olive, canola and vegetable).
It’s recommended that adults and children eat at least five portions of different fruit and vegetables a day. That’s the equivalent of 1 cup of fresh, frozen or canned fruit or veg, and 30g of dried fruit or a glass of juice.
Try to make it easy for your family to eat healthily by keeping plenty of nutritious snacks on hand and planning meals ahead of time. If your kids are older, involve them in meal preparation to help build lifelong healthy habits.
Plan healthy meals using whole foods, such as fish, chicken breasts, eggs, low-fat yogurt and cheese, nuts and seeds, fresh or frozen berries, and tomatoes and peppers. Try to avoid frying foods, as this adds unhealthy fats, and opt instead for healthier options like baking, grilling, steaming or roasting.
Keep a selection of ready-to-eat meals, such as grilled chicken, chopped veggies and dip or hummus, in the fridge to reduce the temptation to go out for fast food. Try to eat at home more often, as this helps control portion sizes and encourages mindful eating.
Teach kids how to read labels on packaged foods so they can identify the main ingredients and make informed choices.
Start kids off young with new foods by offering them a bite or two of any food they are reluctant to eat. Food preferences begin to form early, so introducing them to a wide variety of foods can help them develop healthy eating patterns for life.
Encourage your child to stop eating when demo slot they feel full and not just finish everything on their plate. This is especially important if they are dining out, as it takes a while for the brain to signal that they’re full.
Switch to cooking with vegetable, olive, canola and peanut oil instead of butter, stick margarine or shortening. Swap to low-fat or non-fat dairy, such as milk, yogurt and cheese, and opt for plain or flavored varieties with no added sugar. Limit drinks that contain sugar to mealtimes, and choose water or unsweetened, fortified soy beverages.
