Eating healthy means eating a wide variety of foods from the 5 major food groups, in the recommended amounts. This gives you the nutrients you need to stay healthy and reduces your risk of disease. It also keeps your diet interesting with different flavours and textures.
Eating a healthy diet is especially important at any age, as it can help you manage your weight and lower your risk for chronic (long-term) diseases such as heart disease and diabetes. A healthy diet can also improve your energy levels, and lead to a happier and more productive life.
Start the day with a healthy breakfast. Studies show that people who eat a good breakfast are more likely to be at a healthier weight, be less tired and have higher energy levels than those who skip breakfast.
Limit added sugars, saturated fat and sodium in your meals and snacks. This can be done by checking labels and choosing foods and drinks that are low in added sugars, saturated fat and sodium.
Choose a wide variety of fruits and vegetables. Studies show that eating a colourful variety of fruits and vegetables can reduce your risk for heart disease, high blood pressure and some cancers.
Try to include at least 5 servings of a mix of fruit and vegetables a day. This can be fresh, frozen or canned. Canned and dried fruit is a great way to add a sweet treat without extra calories.
Make half of your plate vegetables and/or fruits. Including veggies at every meal can help lower your risk of chronic diseases, such as heart disease and diabetes. Plus, they’re filling and taste delicious!
Drink water and lower-fat milk. Water and lower-fat milk are great sources of calcium, which is essential for bone health. Choose unsweetened varieties of both, and keep a reusable water bottle with you so that you can refill throughout the day.
Eat slowly and eat with others whenever possible. Eating too quickly or while distracted can lead to overeating. It also takes your brain a while to register that you are full. Try to eat in a calm environment and chew your food well.
Eating healthy can feel challenging at first, but it doesn’t have to be. Be patient and focus on making small changes over time that will add up to a healthier diet. If you are having trouble getting started, try speaking with your physician for tips and advice about dietary needs or consulting a registered dietitian. By taking small steps and aiming for healthy recipes, you can develop a healthy relationship with food that lasts a lifetime! Emnahrungskompass