Healthy food is food that gives you all the nutrients you need to stay healthy, feel well and have plenty of energy.
The best way to ensure you’re eating healthily is to eat a wide variety of different kinds of food.
- Have vegetables, salad or fruit with every meal – they are packed with vitamins, minerals and fibre that are good for your health, help you feel full, and protect you from chronic diseases. Eat a variety of colours for the best mix of protective nutrients. At least five servings of vegetables, salad and fruit is recommended for a healthy diet.
- Cereals, rice, pasta, potatoes and breads are great sources of energy. It’s best to eat wholegrain versions of these as they contain fibre to keep your digestive system working well. How much you need depends on your age, size, gender and activity levels.
- Milk, yoghurt and cheese provide calcium and protein. Calcium is needed for healthy bones throughout life. Choose reduced-fat or low-fat varieties, these provide the same amount of calcium and other nutrients with fewer calories and saturated fat.
- Your body needs protein to support growth and maintain a healthy body, so is needed every day. Meat, poultry, fish, eggs, beans and nuts are good ways to get protein in your diet.
- When preparing meat dishes, go for lean meats and poultry. Have fish at least twice a week – white fish on one day and oily fish on another. Oily fish provides essential omega-3 fats that keep your heart healthy.
