Food provides our bodies with essential calories and nutrients they require for proper functioning, so a diet rich in variety from the 5 main food groups is key to healthy living.
Healthy foods contain an array of vitamins, minerals and plant chemicals known as phytonutrients as well as proteins, fibre and healthy fats for optimal nutrition.
Vegetables
Vegetables may not always be the star of the show on our plates, but vegetables provide your body with essential nutrients such as fiber and minerals that may reduce cholesterol and blood sugars levels.
Make sure to include non-starchy vegetables as part of a balanced diet, since these contain minimal fat and provide essential vitamins and minerals, especially Vitamin A.
Some vegetables contain high concentrations of the phytochemical lycopene, which provides protection from heart disease and cancer. Furthermore, they’re good sources of potassium and fiber.
Fruit
Fruit is an abundant source of vitamins, minerals, and plant compounds – especially potassium (23). If possible, try eating whole fruits rather than drinking 100% fruit juices – as whole fruits contain more fiber and less sugar.
Fruits that naturally contain low amounts of fat, like berries, are among the healthiest options. Berries also boast high concentrations of antioxidants which fight free radicals and prevent cell damage (1).
Meat
Though many believe a diet without meat is healthy, meat can actually be an integral component of any well-rounded diet. We consume animal flesh derived from its muscles; this protein provides essential daily sustenance. The best meat options are grass-fed varieties; these contain more omega-3 than omega-6 fats for improved overall health benefits.
Fish
Fish is an excellent source of low-fat, high-quality protein and packed with heart-protecting omega-3 fatty acids. Plus it offers many other essential vitamins, minerals and nutrients!
Eating two serves of fish every week may reduce your risk of cardiovascular disease and dementia, and help manage blood sugar levels if you have diabetes. But not all types of fish are healthful – some contain contaminants like mercury and polychlorinated biphenyls (PCBs). When choosing your seafood, do your research carefully!
Eggs
After having been misunderstood during the low-fat trend, eggs have come back into fashion as an affordable protein source. Eggs provide numerous essential vitamins and minerals such as Vitamin D (which supports bone health), B2, B5, and B12 as well as Choline.
Fruit and vegetables provide essential carotenoids such as lutein and zeaxanthin that may help lower risk for age-related macular degeneration. Furthermore, they contain choline which plays an essential role in cell membrane function as well as certain neurotransmitters.
Dairy
Dairy foods are rich sources of calcium and provide essential vitamins and nutrients that may otherwise be difficult to obtain in diets lacking dairy products, including milk, yogurt, cheese and kefir. Fortified soy, almond, hemp and oat milks and yogurts also contain calcium-rich sources.
Although full-fat dairy foods contain saturated fats, moderate portions can still fit into a healthy dietary pattern. Studies show that they contribute to bone health and may reduce the risk of osteoarthritis and rheumatoid arthritis.
Nuts
Nuts provide an excellent source of protein, vitamins and good fats. Enjoy them raw, dry roasted or salted; just choose ones without vegetable oils which could go rancid quickly.
Nuts (tree nuts such as almonds, hazelnuts and walnuts as well as peanuts which are technically legumes) contain healthy monounsaturated and polyunsaturated fats; high-quality vegetable proteins; fibre; minerals; tocopherols phytosterols and phenolic compounds – providing essential components of our diets that have been linked with decreased rates of heart disease and diabetes among both men and women. Numerous epidemiologic studies have linked consumption of nuts with lower incidence rates.
Seeds
Seeds are an excellent source of fiber, heart-healthy fats and micronutrients. Pumpkin (commonly known as pepitas) and chia seeds are particularly rich in these areas as well as being packed with phosphorus, calcium, magnesium and manganese – three minerals essential to human wellbeing.
Seeds are an excellent source of omega-3 fats, including ALA which can be converted to the more nutritious EPA and DHA fats in our bodies. Registered dieticians (RDs) can help clients incorporate more seeds into their diet as part of a healthful dietary pattern.
Alcohol
Alcohol is produced by fermenting or distilling grains, fruits, and vegetables. When consumed, alcohol enters your bloodstream and impacts areas of your brain that control movement, judgment and breathing.
Heavy alcohol use increases your risk for noncommunicable diseases like liver and heart disease, as well as cancer (including breast and head and neck cancer), as it is an established carcinogen.
