Fruit and vegetables

A well-balanced diet should include at least 5 portions of fruit and vegetables a day. Try to vary the types of fruit and veggies you eat. They can be fresh, frozen, dried or tinned (choose low sodium options). 

A portion is about a handful (80g or 3oz), for example:

• 5-8 broccoli florets

• 1 medium apple

• 3 heaped tablespoons of carrots

• Half-inch thick wedge of sliced watermelon

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Try thinking of fruit and vegetables as an essential part of meals – no meal is complete without one or the other. Fruit also makes a tasty, portable snack; or sweet treat after a meal.

A simple way to get enough vegetables is to include, at least 2 handfuls of non-starchy vegetables as part of your main meal. They are full of vitamins and minerals, have fewer calories and will help fill you up.   

Here are some tips to help you get some more veg and fruit into your day:

• add one more vegetable to dinner

• add a vegetable to your sandwiches e.g. tomato, lettuce, grated carrot

• add a piece of fruit to breakfast or lunch

 

Whole Grains

Foods that are prepared using the entire grain are called whole grain products. Foods with whole grains have fibre, protein and many nutrients to help you stay healthy and fuller longer. Dietary fiber can help improve blood cholesterol levels and lower your risk of heart disease, stroke, obesity and even type 2 diabetes.

Some common whole grain foods include:

• Whole wheat, oats, corn,

• Oatmeal, rolled or steel cut

• Brown rice

• Wild rice​

• Quinoa

 

Get into the habit of reading nutrition labels.  For most whole grain products you’ll see the words “whole” or “whole grain” first on the ingredient list. Refined carbohydrates (e.g. white bread, white flour, sugar, bakery items, low fibre cereals) differ from whole grains. They have been heavily processed and contain fewer nutrients. They do not have heart health benefits.

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Protein

Protein is essential for building muscle, but it’s also vital to your brain and heart.  Protein is found in animal products – like fish, poultry, meat and dairy – as well as nuts, legumes and some grains. When choosing protein, variety is important. Try to eat at least two servings of fish each week and include beans, lentils and tofu as a regular component of your diet. Choose lean meats and keep your portion sizes to about 4 oz (the size of the palm of your hand).

You can get protein from many different sources, such as:

• beans (e.g. dried beans, peas, chickpeas and lentils are high in protein and are economical)

• nuts and seeds

• tofu

• fish and shellfish (anchovies, herring, mackerel, black cod, salmon, sardines, bluefin tuna, whitefish)

• eggs

• poultry and lean meat (remember to take the skin off and trim excess fat)

• lower fat milk and yogurts (unflavoured versions with no added sugar are the healthiest options)

• lower fat, lower sodium cheeses

• some grains

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Healthy fats and oils 

A small amount of fat is good for you. Fats are more energy-dense than carbohydrates and proteins. The type of fat is just as important for health as the total amount of fat consumed. That's why it's important to choose healthier unsaturated fats. Eating too much and the wrong kinds of fats, such as saturated and trans fats, may raise unhealthy LDL cholesterol and lower healthy HDL cholesterol.

Poly- and mono-unsaturated fats. They are a better choice than foods high in animal fats such as butter, cream and meat fats. 

They're found in:

• olive oil

• canola, peanut and soybean oils

• avocados

• nuts (almonds, pistachios, cashews, walnuts, pecans and hazelnuts).

• cold-water fish (mackerel, sardines, herring, rainbow trout and salmon)

• flaxseed

Even if your food’s packaging says it’s lower fat, you might want to check its nutrition label. Sometimes, the fat will be replaced with more sugar or salt to make it taste like the original product. This might not make the lower fat option healthier.