Eating healthily can help protect against malnutrition and non-communicable diseases (NCDs). To achieve optimal results, select foods rich in nutrition in appropriate portion sizes.
Food that is considered healthy typically lacks saturated fat, added sugars and sodium. When purchasing packaged food items, check their Nutrition Facts label to identify healthy options.
Try eating foods from all the main food groups, such as vegetables, fruit, whole grains and low-fat or fat-free dairy.
Nutrient-Dense Foods
Nutrient-dense foods contain significant quantities of vital vitamins, minerals, complex carbohydrates, lean protein, and healthy fats compared to their calories. Such foods include whole grains, fruits, vegetables, low-fat or nonfat dairy products and seafood/fish products as examples of such food products that provide adequate amounts of nutrition per calorie consumed.
Nutritious foods can help lower the risk of overeating and chronic illnesses such as heart disease and diabetes, so it’s wise to include nutritious options at each meal and snack.
When selecting foods and beverages, read Nutrition Facts labels carefully in order to identify nutrient-dense items. For instance, fat-free milk offers twice as much calcium than ice cream at half of its calories! Try making small changes each week that boost nutrient density – for instance switching white bread for whole grain bread or adding fruit to breakfast cereal for increased health benefits (6)
Healthy Fats
Fat is essential to a balanced diet, but not all types are created equal. Monounsaturated and polyunsaturated fats provide optimal cholesterol-reducing results as well as lower triglyceride levels and heart disease risks. Good sources include olive, canola and peanut oils; nuts such as walnuts, almonds, pistachios and pine nuts; avocados; and oily fish such as salmon or tuna. Steer clear of foods high in saturated and trans fats – they raise cholesterol while raising risk factors associated with cardiovascular disease risk as well as high blood pressure – remembering one gram contains nine calories.
Low-Sugar
Sugar and other carbohydrates are converted by our bodies into glucose for energy delivery to red blood cells, central nervous system neurons and the brain. But eating too much sugar can cause spikes and drops in your blood sugar levels that negatively impact health.
High levels of sugar in your body can make you resistant to insulin, leading to prediabetes or type 2 diabetes. Furthermore, excessive sugar can wreak havoc on collagen in your skin causing wrinkles and making you appear older than expected.
Diets that limit added sugar may help you manage your weight more effectively and lower your risk for heart disease, stroke, high blood pressure, cholesterol and triglycerides. A diet low in added sugar may also boost mood and energy while helping maintain a healthier body shape.
Protein-Rich Foods
Protein has gained much-deserved praise as an essential health food, as its benefits range from muscle growth and repair to controlling blood sugar levels. Aim for around 3 ounces per day–equivalent to roughly a deck of cards–from different sources throughout your day.
Meat, fish and eggs contain the highest concentration of protein, while dairy products (milk, yogurt and cheese), beans peas and lentils also offer plenty of nutrient-dense protein sources. Foods which provide all nine essential amino acids are considered complete proteins.
Search for lean or low-fat meat and poultry options such as skinless chicken breasts, thighs and flank steak from skinless poultry as well as fish that is low in methylmercury such as salmon, tuna, anchovies or trout. Try to include at least one protein-rich food each meal that offers essential calcium, vitamin D and fiber benefits.
