Navigating the grocery store aisles can be a challenge, especially with many foods making health claims. In reality, these foods may be high in calories with little nutritional value.
A healthy diet is one that is low in added sugars, sodium and saturated fat. It also includes a variety of fruits, vegetables, grains, protein foods and dairy products.
Vegetables
Vegetables provide a rich source of fibre to help fill you up and lower your kilojoule intake. They also offer important vitamins and minerals such as folate, potassium and vitamin C, as well as phytochemicals that may protect against some cancers. Eat a variety of vegetables and try them raw, steamed, grilled or stir-fried. Aim for dark green vegetables, red and orange vegetables, starchy vegetables and legumes (beans and peas) each day.
Studies suggest that eating more vegetables and less meat may help prevent heart disease. Try to fill half your plate with a rainbow of veggies at meals and snacks (try not to include too many canned veggies which are often high in salt). Choose fresh, frozen or canned fruit over juice. Avoid dried fruits as they can be hard on your teeth.
Fruits
Fruit is a powerful source of disease-fighting antioxidants and stomach-filling fiber. Choose whole fruits, or add them to smoothies, salads and low fat desserts like baked apples, fruit crumbles and poached pear slices. Eating enough fruit can help you meet your recommended goal of at least two cups of fruits a day, browse around this website.
Fancy superfruits, such as guava, mangosteen and acai, are often touted for their high levels of vitamins and antioxidants, but most supermarket fruits have healthy benefits too. For example, citrus fruits and berries are good sources of vitamin C, which helps prevent or delay colds. Vitamin C also strengthens the immune system and protects against eye disease.
Meat
Red meat, poultry and fish are proteins that provide vitamins and minerals like iron. However, the type of meat you choose is important for your health.
According to the Department of Health and Social Care, it is best to avoid processed meats like sausages, bacon, ham and salami. It also recommends limiting red meat to three or four times per week and opting for fish, chicken and legumes on other days.
If you choose to eat meat, “choose leaner cuts with the words ’round, loin or sirloin’ on the label,” Gans advises. She also suggests looking for foods that are lower in saturated fat, and avoiding fried or grilled meats. It is also helpful to consider other protein sources, including legumes, nuts, seeds and tofu.
Dairy
While some dairy foods have gained a bad reputation in the past due to their high saturated fat content, overall they are part of a healthy diet. In fact, dairy foods like milk, yogurt, cheese and fortified soy beverages contribute calcium, vitamin D, protein, potassium, phosphorus and other nutrients.
Three daily servings of low-fat or fat-free dairy foods are recommended as a source of these nutrients in the Dietary Guidelines for Americans (DGA). Research shows that eating dairy is linked to better bone health and a lower risk for cardiovascular disease and type 2 diabetes. The DGA also recommends dairy products that are low in sodium and saturated fat.
Other Foods
Eating healthy is about eating a wide variety of foods from all of the major groups in the right amounts. It is also about limiting added sugar, sodium, saturated and trans fats.
For example, if you enjoy eating red meat, it can be part of your healthy diet as long as you limit the amount and pair it with vegetables, whole grains and dairy. This will help to reduce your risk of heart disease.
Conclusion:
Avoid processed foods, which are often high in added sugar, sodium and saturated fats. Read the ingredient list to check for these ingredients. For example, if it contains sugar, corn syrup or dextrose, it is a processed food. Also, choose beverages that contribute to your health. For example, drink water or low-fat milk instead of soda.