Healthy eating means eating a variety of foods so that you get all the nutrients you need. Your body needs protein, carbohydrate, and fats for energy. They keep your heart beating, your brain active, and your muscles working.
Eating a well-balanced diet will help you feel your best and give you plenty of energy for school, work, sports, or play. And it will help you reach and stay at a healthy weight.
Along with giving you nutrients and energy, healthy foods also can give you pleasure. They can taste great and be good for you at the same time.
Healthy eating starts with learning new ways to eat, such as adding more fresh fruits, vegetables, and whole grains and cutting back on foods that have a lot of fat, salt, and sugar.
You may be surprised at how easy it can be to eat healthy foods and how good it will make you feel. Healthy eating is not a diet. It means making changes you can live with and enjoy for the rest of your life.
Healthy eating is about balance, variety, and moderation.
Aim for balance
Having a well-balanced diet means that you eat enough, but not too much, and that food gives you the nutrients you need to stay healthy. So listen to your body. Eat when you're hungry. Stop when you feel satisfied.
On most days, try to eat from each food group. This means eating a variety of:
Look for variety
Be adventurous. Choose different foods in each food group. For example, don't reach for an apple every time you choose a fruit. Eating a variety of foods each day will help you get all the nutrients you need.
Don't have too much or too little of one thing. All foods, if eaten in moderation, can be part of healthy eating. Even sweets can be okay.
If your favourite foods are high in fat, salt, sugar, or calories, limit how often you eat them. Eat smaller servings, or look for healthy substitutes.
It can be hard to make healthy eating a habit, especially when fast food, vending-machine snacks, and processed foods are so easy to find. But it may be easier than you think.
Think about some small changes you can make. You don't have to change everything at once.
Here are some simple things you can do to get more of the healthy foods you need in your diet.
You can also make healthy choices when eating out, even at fast-food restaurants. When eating out, try:
It's also a good idea to have healthy snacks ready for when you get hungry. Keep healthy snacks with you at school or work, in your car, and at home. If you have a healthy snack easily available, you'll be less likely to pick a candy bar or bag of chips from a vending machine instead.
Some healthy snacks you might want to keep on hand are fruit, low-fat yogurt, string cheese, low-fat microwave popcorn, raisins and other dried fruit, nuts, whole wheat crackers, pretzels, carrots, celery sticks, and broccoli.
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Current as of: July 26, 2016
Adam Husney, MD - Family Medicine
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