Healthy Eating involves choosing foods that provide your body with the nutrients it needs. It can help you control your weight, lower your risk of some diseases and improve your mood and energy levels. It is important to avoid foods with added sugar, salt and saturated fats. It is also important to eat enough foods that contain fibre to promote good digestive health.
Healthy eating includes a variety of foods from the major food groups – fruits, vegetables, whole grains, dairy and protein and water. These foods should be consumed in regular amounts throughout the day.
It is a good idea to try to eat foods that are rich in different nutrients – for example, some coloured fruits and vegetables or a range of lean meats and fish. A diet low in unhealthy fats is recommended, but should not exclude the occasional fried foods.
The best way to encourage your children to eat healthy is by setting a good example. Eat well yourself and give your children healthy snacks.
Eating a balanced diet will also reduce the risk of obesity, heart disease, high blood pressure and high cholesterol. It will also provide you with the energy you need to get through the day.
If you want to make some changes to your family’s diet, it is a good idea to do this gradually. It is difficult to get children used to a new style of eating and changing your diet all at once may put them off the healthy food you are trying to introduce.
It is also important to eat at least three meals a day and have some healthy snacks in between. This will keep your kids from becoming hungry, which could cause them to overeat at the next meal or snack.
A diet that includes whole foods, such as fresh and frozen fruits and vegetables, a wide variety of cooked meats and poultry, fish or seafood, nuts and seeds, legumes (beans and peas), soy products, unsalted canned or dried fruit, and whole grains will provide all the key nutrients your child needs. This type of diet can be easily adapted to fit different palates and cultural traditions.
A healthy eating pattern is based on a balance of calories from nutritious foods, with a reduced intake of saturated and trans fats, sugar and salt. The Australian Guide to Healthy Eating groups the foods that should make up our daily diet into 5 major food groups. Each group has a specific role to play in supplying our bodies with the nutrients we need to stay healthy. The guide also recommends limiting salt, and choosing foods that are high in omega-3 fatty acids, potassium and fibre. It is a good idea to read the labels on all packaged foods, to make sure you are getting what your body needs. This will help you to choose healthier options when buying processed foods. It is recommended to eat no more than 300g of saturated fat, no more than 100g of added sugar and no more than 500g of salt per day. Klimaoase