Eating a healthy diet provides the nutrients your body needs for optimal function. A balanced diet combines servings from all the recommended food groups: fruits, vegetables, dairy products, grains and proteins.
A healthy diet should be rich in fibre, calcium, iodine and vitamin B12 and low in sugars, sodium and saturated fats.
Fruits and Vegetables
A well-balanced diet provides the body with all the essential elements it needs – carbohydrates, fats and proteins as well as minerals and vitamins. It should also contain adequate amounts of fibre and water to keep the body hydrated. A balanced diet lowers the risk of disease and enhances general health.
Eating the recommended amount of fruits and vegetables each day is important because they supply the body with essential nutrients, such as potassium, calcium, iron and folic acid. They also have anti-inflammatory properties, which may help protect against heart disease and cancer.
Try to fill half of your plate with non-starchy vegetables, such as spinach, kale, squash and carrots. Choose colourful vegetables, like purple or blue-coloured foods (such as cauliflower) and orange/yellow-coloured foods (such as sweet potato or kiwi fruit).
It is also important to limit empty calories – those that provide large amounts of energy without offering much nutritional value. Empty calorie foods include sugary sodas, energy drinks and some packaged snacks.
Dairy Products
Milk and dairy products are an important part of a balanced diet because they provide many nutrients including calcium and vitamin D. They should be incorporated into meals throughout the day, such as a bowl of cereal and low-fat milk for breakfast or cheese and a salad at lunch. But it’s important to choose low-fat dairy options, since they have fewer calories than full-fat varieties.
In addition to protein and calcium, dairy products are also good sources of phosphorus, potassium and vitamins A, B12 and D. Eating enough dairy can help ensure that your body gets these essential nutrients, but it’s important to avoid foods high in saturated fat and added sugars.
The amount of dairy you need daily varies according to age, sex and physical activity. To meet your needs, choose low-fat or fat-free dairy milk and yogurt and include foods like cheese and ice cream that are fortified with calcium. This food group also includes alternative dairy such as soy, almond and oat milk.
Meat
Meat is a source of protein, minerals, vitamins and fats. Some research suggests that regular consumption of red meat and processed meat is linked to health problems, including heart disease and cancer.
The type of meat you eat and how it is prepared can have a big impact on its effect on your health. For example, cooking meats at high temperatures can lead to the formation of harmful chemicals that can increase your risk of cancer.
If you consume a lot of meat, it is important to choose lean cuts and limit your portion sizes. Eating a variety of other healthy foods, such as whole grains and beans, will help you meet your nutritional requirements. Then you will have a good chance of avoiding many of the health risks associated with eating meat and processed meat. Observational studies can contribute to the overall assessment of causality, but they are not strong enough by themselves to make conclusions about cause and effect.
Other Foods
Eating well is about having a wide variety of foods that contain different types and amounts of nutrients. It is also about limiting foods and drinks high in fat, salt and sugar (called discretionary choices).
A balanced diet helps protect against lifestyle related diseases like diabetes, cardiovascular disease and skeletal problems. It also helps maintain a healthy body weight and boosts immunity.
Choose a diet that includes servings of vegetables, fruits, low-fat dairy, protein and whole grains. Avoid processed foods that are high in fat, salt and added sugar. Read food labels to help you make better choices.
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