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A healthy diet has many benefits, including maintaining your desired weight. It also can lower your cholesterol and prevent certain health conditions. A healthy diet fuels your body and gives you energy.

Path to improved health

The choices you make about what you eat and drink matter. They should add up to a balanced, nutritious diet. We all have different calorie needs based on our gender, age, and activity level. Health conditions can play a role too, including if you need to lose weight.

Grains

Choose products that list whole grains as the first ingredient, such as whole grain breads or whole-wheat flour. Whole grains are low in fat and high in fiber. They also contain complex carbohydrates (carbs), which help you feel full longer and prevent overeating. Avoid products that say “enriched” or contain other types of grains or flours. They do not have the same nutrients.

Hot and cold cereals are usually low in fat. But instant cereals with cream may contain high-fat oils or butterfat. Granola cereals may also contain high-fat oils and extra sugars. Look for low-sugar options for both instant and granola cereals.

Avoid rich sweets such as donuts, sweet rolls and muffins. These foods can contain more than 50% fat calories. Snacks such as angel food cake and gingersnap cookies can satisfy your sweet tooth without adding fat to your diet.

Fruits and Vegetables

Fruits and vegetables are naturally low in fat. They add flavor and variety to your diet. They also contain fibre, vitamins and minerals. Avoid adding unneeded fats to vegetables and fruits. This means avoiding margarine, butter, mayonnaise, and sour cream. You can use yogurt, healthy oils, or herbs to season instead.

Protein – Beef, Pork, Veal and Lamb

Select low-fat, lean cuts of meat. Lean beef and veal cuts have the words “loin” or “round” in their names. Lean pork cuts have the words “loin” or “leg” in their names. Trim off the outside fat before cooking it. Trim any inside, separable fat before eating it. Use herbs, spices, and low-sodium marinades to season meat.

Baking, broiling and roasting are the healthiest ways to prepare meat. Lean cuts can be pan broiled or stir-fried. Use either a non-stick pan or non-stick spray coating instead of butter or margarine.

Poultry

Chicken breasts are a good choice because they are low fat and high in protein. Only eat duck and goose occasionally because they are high in fat. Remove skin and visible fat before cooking. Baking, broiling, grilling, and roasting are the healthiest ways to prepare poultry. Skinless poultry can be pan-broiled or stir-fried. Use a nonstick pan or cooking spray instead of butter or margarine.

Fish

Most seafood is high in healthy polyunsaturated fat. Omega-3 fatty acids also are found in some fish, such as salmon and cold-water trout. Try to eat seafood twice a week. Fresh fish should have a clear color, a clean smell, and firm, springy flesh. If good-quality fresh fish isn’t available, buy frozen fish. Prepare fish by poaching, steaming, baking, broiling, or grilling it.

Non-meat proteins

Non-meat options include dry beans, peas, and lentils. They offer protein and fiber without the cholesterol and fat of meats. These are staple foods for people who are vegetarian or vegan. You can swap beans for meat in recipes, like lasagna or chili.

TVP, or textured vegetable protein, also is available. It is found in vegetarian hot dogs, hamburgers, and chicken nuggets. They are low-fat, cholesterol-free substitutes to meat.

Dairy

Choose skim or non-dairy milk, like soy, rice, or almond milk. Try low-fat or part-skim cheeses in recipes. Skim ricotta can replace cream cheese on a bagel or in a vegetable dip. Use 1% cottage cheese for salads and cooking. String cheese is a low-fat, high-calcium snack option.

Non-fat or Greek yogurt can replace sour cream in many recipes. Try mixing them with fruit for dessert. Skim sherbet and soft-serve frozen yogurt is lower in fat than ice cream.

Fats, Oils and Sweets

High-fat foods add excess calories to your diet. This can lead to weight gain and obesity or increase your risk for certain issues. Heart disease, diabetes, some cancers, and osteoarthritis have all been linked to diets high in fat. If you consume high amounts of saturated and trans fats, you are more likely to develop high cholesterol and coronary heart disease.

It is important that you stay hydrated for your health. However, sugar-sweetened drinks contain lots of sugar and calories. This includes fruit juices, soda, sports and energy drinks, sweetened or flavored milk, and sweet tea. Substitute water and other zero-calorie drinks. Water is great for your overall health and helps balance your weight. Specific water requirements differ based on your size and activity level. However, everyone should be drinking at least 64 ounces of water a day.

Things to consider

Being healthy is more than a diet — it’s a lifestyle. Combine healthy food choices with regular exercise and smart habits. Adults should get at least 150 minutes of moderate exercise each week. Children and teens should get at least 60 minutes of exercise every day. If you smoke, you should quit. You also should limit your alcohol intake.

When you commit to a healthy lifestyle, you can reduce your risk of certain conditions. These include obesity, diabetes, heart disease, and cancer. If you’re worried, try making small changes to your diet over time. Talk with your healthcare provider or a dietitian if you have questions.

FOR MORE INFORMATION

Health Canada

https://www.canada.ca/en/services/health/healthy-eating.html