A healthy diet provides essential calories and nutrients for optimal health. Eating healthfully helps protect against disease while encouraging healthy aging.
Diets rich in processed food may increase your risk for obesity, heart disease and certain cancers. Opting for more nutrient-dense and minimally processed options instead may help protect you.
Oats contain both fiber and complex carbohydrates, while wheat germ and bran help lower cancer risks and cholesterol.
1. Fruits
Feast on fruits and vegetables for optimal health benefits, from adding fruit to your morning smoothie to providing your lunch with veggies packed with essential vitamins like folate, potassium and fiber.
Technically speaking, “fruit” refers to any part of a plant with one or more seeds that develops from flowers. Culinary speaking however, distinguishing between fruits and vegetables often comes down to convention: tomatoes can technically be considered vegetables but often find use in desserts or jams while apples, oranges and strawberries tend to be eaten as fruits.
Eat an array of fruits and vegetables so that you can reap their many health benefits, such as reduced risks for heart disease, high blood pressure and cancer.
2. Vegetables
Vegetables provide essential vitamins and minerals, including vitamins C, potassium and folate. Furthermore, vegetables contain phytochemicals – plant chemicals which protect against certain diseases – as well as phytochemicals to provide further health benefits.
Diets rich in vegetables help people maintain a healthy weight and can protect against heart disease, cancer and other serious health conditions. Vegetables provide valuable protein sources for vegetarians or people who do not eat meat.
Your daily vegetable consumption should include non-starchy (lettuce, spinach and carrots) and starchy vegetables (potatoes, corn and taro). Aim to incorporate colourful veggies at every meal for optimal health – try making your own salad or including greens into smoothies or wraps as a great way to do this.
3. Nuts
Nuts are an excellent source of protein and good fats, as well as essential vitamins and minerals. A recent study indicated that nuts may contribute to lower blood pressure and cholesterol levels, reduced risks for heart disease and diabetes, improved longevity, as well as being an ideal snack – it’s wise to have some on hand should hunger strike!
Pecans, walnuts, hazelnuts (commonly known as filberts), Brazil nuts, pistachios, macadamias and peanuts are considered healthy nuts. Although botanically they are seeds, these nutritious treats contain plant-based protein sources as well as healthy fats, fibre, antioxidants, vitamins and minerals; making them an integral component of Mediterranean cuisine and diets worldwide. Nuts have also been linked with reduced risks for chronic diseases and are being investigated through clinical trials like PREDIMED study.
4. Meat
Meat, also referred to as animal flesh or organs, has long been consumed as food by humans for its protein and various micronutrient content, including iron, vitamin B12, zinc and selenium. People have consumed meat since prehistoric times.
Multiple observational studies have associated meat consumption with increased risks for heart disease, certain cancers, type 2 diabetes and death. It should be noted that these studies can often be affected by other variables like smoking and diet.
When purchasing meat, aim for lean cuts that have not been processed and opt for grass-fed varieties; these tend to be more environmentally-friendly and align with various ethical perspectives. Furthermore, limit high heat cooking to preserve these nutrient rich foods; additionally opt for locally produced organic varieties to minimize environmental impacts.
5. Dairy
Dairy foods are versatile, readily accessible and offer a diverse nutrient profile that can support overall wellbeing, regardless of age or lifestyle. Dairy can provide calcium, potassium, vitamin D and protein needed for strong bones and teeth.
Stick with lower-fat and lower-sodium dairy options like low-fat milk, yogurt, cottage cheese and kefir most often for optimal nutrition, saving full-fat options such as cream or melted cheese for garnishes or minor roles in recipes.
The Dairy Group encompasses milk, yogurt, cheese and lactose-free milk products. View what a cup of each looks like in our Food Group Gallery. Dairy ingredients may also be found in dietetic formulations, energy bars, infant formulas and geriatric nutritional products.
