How Healthy is Your Daily Diet?
The word “diet” shouldn’t be about deprivation and restriction. A healthy daily diet means making smarter food choices, and getting a variety of nutrients to nourish your body and your mind. Here are a few key components of a healthy daily diet.
Portion Control
To avoid overeating, it’s important to control the size of the portions you eat, which will keep your kilojoule intake in check, without leaving you craving more. Here’s a guideline for controlling portion sizes at a meal:
- Mentally divide your plate into four quarters.
- One quarter of the plate should be complex carbohydrates (e.g. pasta or potatoes).
- One quarter should be meat or another source of protein.
- Half of the plate should be made up of vegetables.
Your Five a Day
Fruits and vegetables are such an important part of a healthy diet – they are high in vitamins, minerals and fibre. However, no single fruit or veggie will give you all the nutrients you need. Adults should try to eat five servings of fruits and vegetables every day – that’s around two cups of fruit, and two-and-a-half cups of vegetables.
Whole Grains
Whole grains (e.g. oatmeal, brown rice and pasta, or whole wheat flour) are filling and fibre-rich foods that can lower your risk of developing heart disease and high blood pressure. Be sure to include whole grains regularly in your diet.
Healthy Fats
We’re all wary of the word “fat”, but the truth is not all fats are unhealthy! In fact, fats are an essential part of a healthy daily diet. Unsaturated fats are good for you in small amounts (think avocados and fatty fish). Saturated fats and trans fats, on the other hand, are often found in processed foods and “junk food” snacks, and it’s important to lower your intake of these fats wherever possible.
Protein
Protein is important for muscular growth and development. You can get protein from meat products like lean beef and poultry, fatty fish like salmon, or dairy products. Beans and legumes also provide plenty of protein.
Avoiding Processed Foods
Processed foods and snacks tend to include added fats, sugar and sodium (salt) to enhance their flavour and texture. Reducing the amount of processed food you eat can lower your risk of heart disease and high blood pressure, and prevent unwanted weight gain too.
Hydration
It’s important to drink enough water as part of your daily healthy diet as well. Over 65% of your body is composed of water. Water helps to rid your body of toxins, regulate your body temperature and lubricate your joints. Drinking enough water also helps to regulate your appetite and reduce hunger and cravings.
By eating a variety of whole foods and drinking plenty of water, you can establish a healthy daily diet that gives your body everything it needs, without leaving your stomach growling!
Sources:
Five Important Characteristics of Healthy Eating. Retrieved from:
https://healthyeating.sfgate.com/five-important-characteristics-healthy-eating-5892.html
