Food is a substance that provides nutrients and energy for an organism to grow, develop, and support bodily functions. It can also help protect against chronic diseases, such as heart disease, stroke, type 2 diabetes, bone loss, and some kinds of cancer.
Healthy eating can be achieved by incorporating all food groups: fruits, vegetables, whole grains, lean protein, and healthy fats. This allows the body to get all of the nutrients it needs without overdoing it.
Eat a balanced diet that is high in fresh fruit and vegetables, low in saturated fats and cholesterol, and rich in fibre (food that absorbs water and expands in the stomach). This helps you feel full and eat less.
Include two to four servings of fresh vegetables, salad or fruit with every meal, a combination of colors is best. Vegetables are high in antioxidants, which can fight free radical damage and reduce your risk of many diseases.
Vegetables are also a good source of vitamins and minerals, including iron and calcium, which are important for strong bones and teeth. They are high in dietary fiber, which can help lower cholesterol and blood sugar levels.
Nuts and seeds are another great source of essential vitamins, minerals, protein, and fiber. They also contain unsaturated fat, which can help lower your risk of heart disease.
It is a good idea to have breakfast every day, preferably with a bowl of porridge or muesli with fruit and low-fat yoghurt. These will give you energy for the rest of the day.
