Food provides essential vitamins, minerals and nutrients that protect us against disease. When making decisions about our meals, choose from one of the five major food groups; while avoiding those high in salt, sugar or fat.
Legumes, cruciferous vegetables (including broccoli, cauliflower, collard greens and kale ) and some fruits provide great sources of fibre. Spices and herbs can add an extra touch to meals!
Dairy
Milk is an indispensable source of proteins, fats, vitamins and minerals – particularly calcium – for people across the world. Additionally, it forms the basis for other dairy foods like yogurt, cheese and kefir production.
The PURE study demonstrated that diets rich in dairy (both full-fat and reduced-fat varieties) were associated with reduced rates of death and cardiovascular disease. But the type of fat consumed through dairy consumption also plays an integral part – healthy unsaturated or unhealthy saturated.
Be sure to include low-fat or fat-free dairy foods (milk, yogurt and cheese) as part of a balanced diet. Visit the Dairy Group Gallery for an idea of what counts as one cup from this food group.
Vegetables
Vegetables are packed with vital vitamins and minerals. Aiming for five serves daily is recommended.
Diets that include fruits and vegetables may help reduce the risk of chronic disease, including cancer and cardiovascular issues.
Vegetables contain various plant compounds that help the body defend itself against oxidative damage and inflammation, providing crucial protection from oxidative stressors. Low in calories and readily available, veggies make an easy part of any healthy lifestyle plan whether eaten raw or cooked; try eating a salad full of green veggies, steaming some for lunchtime steaming some for dinnertime, roasting or sauteeing!
Fruits
Fruit is an integral component of healthy living, offering numerous plant compounds with potential benefits for heart, digestion and weight management. Be sure to incorporate plenty of different kinds of fruits into your diet to provide essential vitamins and antioxidants.
Berries such as blackberries and cranberries contain health-supportive anthocyanins and phytochemicals, while citrus fruits such as oranges, grapefruit, lemons are great sources of vitamin C as well as folate potassium and B vitamins. When choosing whole fruits over 100% fruit juices.
Nuts
Nuts provide our bodies with essential minerals like calcium, magnesium and potassium. Furthermore, nuts contain L-arginine – an amino acid precursor of vasodilator nitric oxide. Numerous prospective studies suggest that regular consumption of nuts has been linked with reduced rates of hypertension and visceral adiposity.
No matter the form or preparation method, nuts are an essential source of nutrition and should be consumed on a regular basis for their many health benefits. It is wise to avoid commercially prepared mixes which could contain added salts and sodium-laden seasonings that could make a meal less healthy than it should be.
Seeds
Seeds are an abundant source of protein, healthy fats and antioxidants – they make for a delicious addition to salads, oatmeal or baked goods such as cookies!
Nutritious seeds include chia (rich in fiber and omega-3 fats), hemp, pumpkin, and sunflower seeds. One tablespoon of chia contains 2 grams of protein, 4 grams of fiber, and 78 milligrams of calcium; nuts provide additional sources of protein, fiber and antioxidants – an ideal snack to help you stay full between meals!
Fish
Fish is an invaluable source of protein, micronutrients (Zinc, Calcium, Iron, Phosphorous and Iodine), essential Fatty Acids and vitamin D – all crucial ingredients in improving human health and warding off various illnesses.
Fish is rich in nutrients that provide many health benefits that help to address metabolic and endocrine conditions, such as iodine, selenium, vitamin D, omega-3 fatty acids and taurine – providing high quality protein at a low caloric density.
Fish is recommended as part of a balanced diet, and two portions should be consumed every week.
Alcohol
Alcohol produced through fermentation or distillation of fruits, vegetables and grains suppresses brain activity and alters breathing, heart rate and sense of well being in the body. Furthermore, alcohol may inhibit absorption of important vitamins like Thiamin (Vitamin B1), B12 and Folic acid which could contribute to health benefits.
Alcohol should be enjoyed responsibly. Women should limit themselves to one alcoholic beverage per day and two for men; drinking more may increase your risk for diseases.
