What does a healthy diet look like?

A healthy diet is balanced, nutrient-dense, and sustainable. It includes a variety of whole, minimally processed foods that provide essential nutrients for overall well-being. Here's what it generally looks like:

1. Plenty of Fruits and Vegetables

• Aim for a variety of colors to get different vitamins, minerals, and antioxidants.
• Include leafy greens, berries, citrus fruits, carrots, and cruciferous vegetables like broccoli.

2. Lean Proteins

• Sources: Fish, poultry, lean meats, eggs, legumes, tofu, and nuts.
• Plant-based proteins (beans, lentils, quinoa) are excellent alternatives.
• Limit processed meats (like bacon and sausages).

3. Whole Grains

• Choose whole grains over refined grains for more fiber and nutrients.
• Examples: Brown rice, quinoa, whole wheat, oats, and barley.

4. Healthy Fats

• Include unsaturated fats from sources like olive oil, avocados, nuts, and fatty fish.
• Limit saturated and trans fats (found in fried foods, processed snacks, and some baked goods).

5. Dairy or Dairy Alternatives

• Choose low-fat or non-dairy alternatives (almond, soy, oat milk) with added calcium and vitamin D.

6. Hydration

• Water is the best choice; limit sugary drinks and excessive caffeine.
• Herbal teas and infused water are great alternatives.

7. Limit Added Sugar and Sodium

• Avoid excessive processed foods, sugary drinks, and high-sodium snacks.
• Check labels for hidden sugars and sodium.

8. Moderation and Mindful Eating

• Eat in appropriate portions, listen to hunger cues, and avoid overeating.
• Balance is key—occasional indulgences are fine in a healthy lifestyle.

A well-rounded diet, combined with regular physical activity, supports long-term health and reduces the risk of chronic diseases.