Sometimes it’s difficult to really pin down what a “healthy” diet constitutes these days with all of the contradictory information and fad diets out there. But when you really break it down, it’s really just a simple matter of planning ahead and ensuring that all four food groups are included in your eating habits in the right proportions and in their most natural form.
Following the recommendations of Canada’s Food Guide will meet your body’s daily needs for vitamins, minerals, and other nutrients which in turn will reduce the risk of obesity, type 2 diabetes, heart disease, certain types of cancer and osteoporosis. The adult recommendations include eating 7-10 servings of vegetables and fruits per day, 6-8 servings of grain products, 2-3 servings of dairy and alternatives, and finally 2-3 servings of meat and alternatives.
Whole grains should be eaten over refined grain, and the same goes for sugar. Basically anything that has been processed and or stripped of its natural nutrients would be products to avoid or limit. With such foods not only are you missing the nutritional content, but various toxins or artificial ingredients can be replacing or supplementing the product’s natural goodness and healthiness. When it comes to protein, lean meats are often suggested over fatty, breaded, or processed ones, and vegetarian alternatives are also encouraged such as beans, lentils, and soy.
Organic products are also often considered superior than conventional with any food, as again nutrients are better retained as well as the lack of toxins from pesticides or other adverse effects of genetically modified foods.
Of course, fat is also an issue that must be considered when determining a healthy diet. Unsaturated fat is the most acceptable type of fat to include in your diet but must also be used in moderation (2-3 tablespoons per day). This would include most vegetable oils such as canola, olive, flaxseed, and sunflower, among others. Butter, hard margarine, and lard should all be limited if one is to try and procure a healthy diet.
So, if you’re trying to sort out all of the information and often confusing messages about “good” foods and “bad” foods, it may be time to get back to basics and revisit the Canada Food Guide for some good direction on healthy eating habits. You may begin to realize that a healthy diet is really mostly just a matter of common sense!
Tags: effects of genetically modified foods, fad diets, four food groups, natural goodness, natural nutrients, vegetables and fruits, vegetarian alternatives, vitamins minerals, what is a healthy diet, whole grains