Food choices make up a huge part of our daily energy intake and can have a big impact on our health. Choose a healthy diet that includes foods from all five food groups and stays within your recommended calorie allowance.
Eating a range of foods can help you get all the nutrients your body needs to be healthy and strong. It’s also important to balance the calories you consume with physical activity. This helps to maintain a healthy weight and reduce the risk of chronic disease.
A healthy diet includes a variety of different foods that contain vitamins and minerals, and is low in fat and salt. It also has plenty of fibre and protein. The following tips can help you choose a healthy diet:
Avoid highly processed foods, which have been changed from their original form and may lose nutrients like vitamin B and fibre in the process. Examples include fast foods, chips, cookies, frozen pizzas and deli meats.
Eat a variety of proteins at meals and snacks to build and maintain muscle mass. Lean, red and white meats, fish, eggs and fortified soy alternatives are all good sources of protein. They are also high in iron and zinc. Vegetarian protein options include beans, tofu and fortified soy drinks.
Fill a quarter of your plate with whole grain foods. They are high in fibre and B vitamins, and provide complex carbohydrates that help you feel full. Whole grain foods include whole grain bread and crackers, brown rice, quinoa, oats and hulled barley.
Have at least 5 portions of fruit and vegetables every day. These can be fresh, frozen or canned and can be raw or cooked. Fruit and vegetables are an excellent source of fibre and vitamins and minerals. Choose brightly coloured fruits and vegetables, such as oranges, berries, tomatoes and green vegetables, and try to have a mix of types.
Milk and dairy foods are a good source of calcium, which helps keep your bones healthy. Choose lower fat options, such as semi-skimmed or 1% fat milk, lower fat yoghurt and lower fat cottage cheese. Fortified soy beverages, such as oat milk and fortified yoghurt, are also a good option.
Eat less fried and sugary foods, and add flavour to your meals with herbs and spices. Limit foods and drinks high in salt, such as salted nuts and chips and opt for lower fat sauces and toppings.
Plan meals and prepare ahead to save time and reduce the temptation to eat out or grab takeaways. If socialising with friends involves eating out, choose lower kilojoule options – a wrap or souvlaki from a kebab shop, for example, or a salad and grilled chicken or fish dish. Make sure you have a low-kilojoule snack, such as a piece of fruit or a bowl of vegetable soup, on hand for when hunger strikes. If cooking is a challenge, consider using ready-to-eat options like soups, casseroles and stir-fries to reduce prep time.
