Digital health
A healthy diet is essential for good health, nutrition, and can help lower cholesterol.
It protects you against many chronic noncommunicable diseases, such as heart disease, diabetes and cancer. Eating a variety of foods and consuming less salt, sugars and saturated and industrially-produced trans-fats, are essential for healthy diet.
A healthy diet comprises a combination of different foods, including options from each food group. These include:
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Staples like cereals (wheat, barley, rye, maize or rice) or starchy tubers or roots (potato, yam, taro or cassava).
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Legumes (lentils and beans).
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Fruit and vegetables.
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Foods from animal sources (meat, fish, eggs and milk).
Here is some useful information, based on WHO recommendations, to follow a healthy diet, and the benefits of doing so.
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Breastfeed babies and young children:
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A healthy diet starts early in life – breastfeeding fosters healthy growth, and may have longer-term health benefits, like reducing the risk of becoming overweight or obese and developing noncommunicable diseases later in life.
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Feeding babies exclusively with breast milk from birth to 6 months of life is important for a healthy diet. It is also important to introduce a variety of safe and nutritious complementary foods at 6 months of age, while continuing to breastfeed until your child is two years old and beyond.
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Eat plenty of vegetables and fruit:
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They are important sources of vitamins, minerals, dietary fibre, plant protein and antioxidants.
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People with diets rich in vegetables and fruit have a significantly lower risk of obesity, heart disease, stroke, diabetes and certain types of cancer.
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Eat less fat:
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Fats and oils and concentrated sources of energy. Eating too much, particularly the wrong kinds of fat, like saturated and industrially-produced trans-fat, can increase the risk of heart disease and stroke.
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Using unsaturated vegetable oils (olive, soy, sunflower or corn oil) rather than animal fats or oils high in saturated fats (butter, ghee, lard, coconut and palm oil) will help consume healthier fats.
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To avoid unhealthy weight gain, consumption of total fat should not exceed 30% of a person’s overall energy intake.
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Limit intake of sugars:
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For a healthy diet, sugars should represent less than 10% of your total energy intake. Reducing even further to under 5% has additional health benefits.
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Choosing fresh fruits instead of sweet snacks such as cookies, cakes and chocolate helps reduce consumption of sugars.
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Limiting intake of soft drinks, soda and other drinks high in sugars (fruit juices, cordials and syrups, flavoured milks and yogurt drinks) also helps reduce intake of sugars.
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Reduce salt intake:
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Keeping your salt intake to less than 5g per day helps prevent hypertension and reduces the risk of heart disease and stroke in the adult population.
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Limiting the amount of salt and high-sodium condiments (soy sauce and fish sauce) when cooking and preparing foods helps reduce salt intake.
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Australian dietary guidelines
The Australian dietary guidelines provide essential advice for individuals seeking to improve their nutrition and overall health, based on the latest dietary guidelines. Developed by the Department of Health, these guidelines emphasize the importance of consuming a variety of foods across the five major food groups. This recommendation is rooted in the best available science, aiming to reduce the risk of chronic diseases and promote well-being. Adhering to these guidelines can lead to better health outcomes by encouraging balanced meals rich in essential nutrients.
Following these dietary guidelines means prioritizing fresh fruits, vegetables, whole grains, and lean proteins such as skinless poultry, while minimizing processed foods high in sugars, salt, and unhealthy fats. By embracing these principles, individuals can enhance their dietary habits and support their long-term health goals.
Healthy eating on a budget
Eating healthy on a budget is entirely possible with some strategic planning. A good approach is to focus on whole foods that are both nutritious and cost-effective. Foods like grains, legumes, and seasonal fruits and vegetables, alongside unsaturated fats, are excellent sources of nutrients and often more affordable than processed alternatives. Incorporating a variety of these healthy foods into your diet can ensure you get a good source of fiber and essential vitamins without breaking the bank.
Meal planning is another effective strategy for maintaining a healthy diet while managing expenses. By preparing meals in advance and buying in bulk, you can minimize food waste and cut down on costs. Simple, wholesome meals can be created using affordable ingredients like peas, allowing you to enjoy nutritious meals that support your health without overspending.