Eating healthily depends on incorporating foods from each of the 5 major food groups into your meals in the recommended amounts. This way, you’ll get a diverse array of vitamins and minerals while staying within recommended calorie limits.
A balanced diet should include plenty of fresh produce such as fruits and vegetables, whole grains, nuts, legumes, fish, eggs, low-fat and fat-free dairy products as well as lean meats and poultry. It also limits alcohol consumption, sugary drinks and ultra-processed foods to a minimal.
Fruits and Vegetables
Aim for at least 5 portions of fresh or frozen fruit per day, along with 2 cups (125g) of fresh or frozen vegetables. This will provide you with a good source of fibre as well as essential nutrients like potassium, calcium and vitamin C.
Vegetables are an integral part of a nutritious diet, offering essential nutrients at relatively low calories. Not only do they reduce the risk of heart disease and cancer, but they also aid in digestion for improved nutrition.
Nuts and Seeds
Unsalted nuts and seeds are an excellent source of protein, iron, zinc, iodine and vitamin E. Furthermore, they have low fat and salt content as well as being a good source of fibre.
Dairy Product Options
Dairy products can provide essential vitamins and minerals, like calcium and vitamin D. When selecting dairy products for your family’s nutrition needs, opt for lower fat milk, yogurt with reduced sugar and reduced-fat cheese.
FISH AND POACHING
Fish or seafood meals are an excellent way to increase your protein intake as well as provide essential vitamins, minerals and omega-3 fats. Add some fresh vegetables or green salad for extra nutrition at each meal.
Cooking at Home
A great way to avoid processed and junk food is cooking your own meals. Additionally, make sure your kitchen has plenty of fresh produce so you can create tasty dishes that are healthier than their ready-to-eat alternatives found at most supermarkets and delis.
TIP #2 BUY “SLIM” BITS
Instead of buying large packets of biscuits or jars of chocolate, opt for smaller, lower-calorie snacks to munch on in between meals. Examples include whole grain crackers with peanut butter, hummus, unsalted nuts or frozen berries and plain yogurt.
Keep a variety of healthy snacks handy at all times, so that you’re never left hungry when hunger hits and you need something sweet or fatty. Alternatively, pack some lunch boxes to bring along when travelling or on business trips; they make great companions!
Drinking enough water is essential for optimal body functioning and flushing out waste. Not only that, but it’s beneficial for skin and hair as well as essential for muscle strength.
Reduce your consumption of saturated fat, which is commonly found in animal products like red meats, full-fat dairy and butter. Saturated fat can raise cholesterol levels and put you at greater risk for coronary heart disease, diabetes, stroke and cancer.
Limiting the consumption of ultra-processed foods like hot dogs, chips and cookies not only benefits your overall health but can be a lot of fun too!