Unlike candies and many sweet desserts, fruits also provide fiber and other nutrients. If you have diabetes, your doctor or dietitian can advise you on which fruits to choose , how much to eat, and when. Learn about 11 low-sugar fruits. Vegetables are a key source of essential vitamins, minerals, and antioxidants. Eat a variety of vegetables with different colors for a full range of nutrients.
Dark, leafy greens are an excellent source of many nutrients. They include:. Local, seasonal vegetables are often reasonable in price and easy to prepare. Use them in the following ways:. Refined white flour is featured in many breads and baked goods, but it has limited nutritional value. This is because much of the goodness is in the hull of the grain, or outer shell, which manufacturers remove during processing.
Whole grain products include the entire grain, including the hull. They provide additional vitamins, minerals, and fiber. Many people also find that whole grains add flavor and texture to a dish. Meats and beans are primary sources of protein, which is essential for wound healing and muscle maintenance and development, among other functions. Processed meats and red meats may increase the risk of cancer and other diseases, according to some research.
Some processed meats also contain a lot of added preservatives and salt. Fresh, unprocessed meat is the best option. Tofu , tempeh , and other soy-based products are excellent sources of protein and are healthy alternatives to meat. Shop for tofu and tempeh. Dairy products provide essential nutrients, including:. They also contain fat. Your doctor can help you decide. For those following a vegan diet, many dairy-free milks and other dairy alternatives are now available, made from:.
These are often fortified with calcium and other nutrients, making them excellent alternatives to dairy from cows. Some have added sugar, so read the label carefully when choosing. Shop for almond and soy milk. Fat is essential for energy and cell health, but too much fat can increase calories above what the body needs and may lead to weight gain.
In the past, guidelines have recommended avoiding saturated fats , due to concerns that they would raise cholesterol levels.
More recent research suggests that partially replacing with unsaturated fats lowers cardiovascular disease risk and that some saturated fat should remain in the diet — about 10 percent or less of calories. Trans fats , however, should still be avoided.
Recommendations on fats can sometimes be hard to follow, but one scientist has proposed the following guideline:. Most experts consider olive oil to be a healthy fat, and especially extra virgin olive oil, which is the least processed type. Limit foods and drinks containing added sugars, such as confectionery, sugar-sweetened soft drinks and cordials, fruit drinks, vitamin waters, energy and sports drinks.
Limit alcohol. Drink no more than two standard drinks on any day to reduce your risk of harm from alcohol-related disease or injury over your lifetime, and drink no more than four standard drinks on any occasion. For women who are pregnant or thinking about getting pregnant, or breastfeeding, not drinking alcohol is the safest option.
Fruit and vegetables and legumes Fruit, vegetables and legumes all provide vitamins, minerals, dietary fibre and nutrients. The following guide will help you work out your daily requirements. Vegetables — how much to put on your plate each day: younger children — 2. Fruit — how much to put on your plate each day: younger children — 1 serve for 2—3 year olds and 1. Grains Wholemeal or whole grain foods , such as wholemeal and wholegrain bread, brown rice, quinoa and oats, are better for you than refined grain cereal foods because they provide more dietary fibre, vitamins and minerals.
Grain foods — how much to put on your plate each day: younger children — 4 serves older children and adolescents — 7 serves women — 3 serves for those over the age of 70; 6 serves for women less than 50 years of age; 8. Dairy Milk, yoghurt and cheese are rich sources of calcium and other minerals, protein, and vitamins. Choose varieties low in saturated fat and added sugar. Milk, yoghurt and cheese or alternatives — how much to put on your plate each day Children — 1. More about how much to eat Information about exact servings and other examples can be found at Eat for Health.
Timing your food intake When you eat also plays a part in a healthy diet. Other food timing tips are: Eat regularly : Eating regular meals at set times helps you to get all the servings from the five food groups. Aim for breakfast, lunch and dinner, and two snacks. Stop to eat : Take your time when you dine, and turn off the TV or computer. Avoid eating dinner late at night : This gives your body time to digest and use the energy from your meal.
Try a small glass of milk or a cup of decaffeinated or herbal tea if you need a late-night snack. Eat larger at lunch and smaller at dinner : The body digests best at peak energy times, which occur from around noon until 3 pm. Eating dinner an hour earlier also aids evening digestion. Eat about 45 minutes after exercise : This will reduce the amount of energy being stored as fat because the body will use it to replenish low glycogen stores. Remember… Use the Australian Dietary Guidelines as the foundation for a healthy diet that suits your specific needs.
Get professional advice, such as from an Accredited Practising Dietitian, if you have specific nutrition needs or are confused about what to eat.
Eat a wide variety of foods from the five food groups, and limit foods containing saturated fat, added salt, added sugars and alcohol. Know how much to put on your plate. Choose water as your main drink. Where to get help Your doctor Dietitians Association of Australia. Give feedback about this page. Was this page helpful? Yes No. View all healthy eating. Related information. From other websites Home.
Harvard T. The Nutrition Source Menu. Search for:. The main message: Focus on diet quality The type of carbohydrate in the diet is more important than the amount of carbohydrate in the diet, because some sources of carbohydrate—like vegetables other than potatoes , fruits, whole grains, and beans—are healthier than others.
The Healthy Eating Plate also advises consumers to avoid sugary beverages , a major source of calories—usually with little nutritional value—in the American diet.
The Healthy Eating Plate encourages consumers to use healthy oils , and it does not set a maximum on the percentage of calories people should get each day from healthy sources of fat.
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