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Keys to a healthy diet

A healthy diet is one that helps to maintain or improve overall health. A healthy diet provides the body with essential nutrition: fluid, adequate amino acids from protein, essential fatty acids, vitamins, minerals, fibre and adequate calories.
Consume a Variety of Foods: Eating a wide assortment of foods helps ensure that you get all of the disease-fighting potential that foods offer.
Keep an Eye on Portions: You can eat all the burger and spinach you want, but for higher-calorie foods, portion control is the key.
Enjoy More Fish and Nuts:  Nuts, fatty fish, avocados though high in calories tend not to promote weight gain because they are satisfying.
Be Aware of Liquid Calories
Watch Your Calcium and Vitamin D
Eat Plenty of Produce: Aim for 2½ cups of vegetables and 2 cups of fruit a day, for a 2,000-calorie diet. If you consume more calories, aim for more; The nutrients, fiber and other compounds in these foods may help protect against certain types of cancer and other diseases.
Cut Down on Animal Fat
Shun Trans Fats: Trans fats are supplied by partially hydrogenated vegetable oils used in many processed foods.
Get More Whole Grains: At least half your grains should be whole grains (whole wheat, barley and oats). Whole grains retain the bran and germ and thus all (or nearly all) of the nutrients and fiber of the grain.
Choose Food Over Supplements
Keep Sodium Down, Potassium Up: Excess sodium raises blood pressure in many people and has other harmful effects
Limit Refined Grains, Added Sugar: The refined carbohydrates in white bread, regular pasta and most snack foods have little or no dietary fiber and have been stripped of many nutrients. Also, limit foods with added sugar (soda and candy). Many sugary foods are also high in fat, so they’re even more calorie-dense.
Don't Worry About Cholesterol

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