What is the basis of a healthy diet?
Here are a few rules you might like to consider to achieve a healthy balanced diet:
Enjoy a wide variety of foods:
Choosing a variety of foods adds to the enjoyment of meals and snacks.
Eating is one of the life's great pleasures and it is important to take time to stop, relax and enjoy mealtimes and snacks. So whether it is three square meals or six mini-meals or snacks, the aim is to make healthy choices you can enjoy.
Aim for balance and moderation :
Balancing your food intake means getting enough, but not too much, of each type of nutrient. If portion sizes are kept reasonable, there is no need to eliminate favourite foods. Moderate amounts of all foods can help ensure that energy (calorie) intake is controlled and that excessive amounts of any one food or food component are not eaten.
Eat enough fruits and vegetables :
Many studies have shown an association between the intake of these foods and a decreased risk of cardiovascular disease and certain cancers. An increased intake of fruits and vegetables has also been associated with decreased blood pressure.
Base the diet on foods rich in carbohydrates:
Most dietary guidelines recommend a diet in which at least 55% of the total calories come from carbohydrates. This means more than half of our daily food intake should consist of carbohydrate-containing foods such as grains, pulses, beans, fruits, vegetables and sugars. Choosing wholegrain bread and other cereals as well as fruits and vegetables will help to boost fibre intake.
Drink plenty of fluids:
Adults need to drink at least 1.5 litres of fluid daily, even more if its hot or they are physically active.
Eat fats in moderation :
Fat is a nutrient in food that is essential for good health. Fats provide a ready source of energy and enable the body to absorb, circulate and store the fat-soluble vitamins A, D, E and K. Fat-containing foods are needed to supply "essential fatty acids" that the body cannot make. Most dietary recommendations are that less than 30% of the day's total calories should come from fat and less than 10% of the day's total calories should come from saturated fat.