Why is good nutrition so important?

Good nutrition provides the body with energy and nutrients that fuel growth, aid in healing and all body systems and functions. It can also help prevent the development of chronic diseases. According to the World Health Organization (WHO) "nutrition is a critical part of health and development. Better nutrition is related to improved infant, child and maternal health, stronger immune systems, safer pregnancy and childbirth, lower risk of non-communicable diseases (such as diabetes and cardiovascular disease) and longevity."

People who maintain good nutrition and eat healthy often:

• Live longer.
• Are at lower risk for heart disease, type two diabetes, obesity, stroke, some cancers and osteoporosis.
• Have reduced high blood pressure.
• Can lower their cholesterol levels.
• Improve the ability to fight off illness and recover from illness or injury.
• Increase their energy level.

In recent years, an increased production of processed foods has led to lifestyle and diet changes for many people. This has resulted in consuming more foods that are high in fat, contain a surplus of sugar or fake sweeteners and are high in sodium. This often leads to many of us not eating enough fruit and vegetables.

What is considered healthy?

A healthy nutritious diet varies according to your age, gender, lifestyle and physical activity. The WHO suggests a healthy diet should include:

• Fruit, vegetables, legumes, nuts and whole grains.
• At least five portions of fruit and vegetables per day.²
• Less than 10% of total energy intake from free sugars^2,7 (sugars added to foods or drinks by the manufacturer), which is equivalent to 50 g (or about 12 level teaspoons) for a person of healthy body weight consuming about 2,000 calories per day.
• Less than 30% of total energy intake from fats.^1,2,3 Unsaturated fats are preferable to saturated fats and trans-fats.^4,6
• Less than 5g of iodized salt (equivalent to about one teaspoon) per day.⁸

Tips to eat healthier

If you eat red meat every day, it might be a good idea to scale back. “The lower you go, the better,” Dr. Gu said, adding that one serving a week is a good goal.

• Include seasonal vegetables with each meal.
• Snack on fresh fruit and raw vegetables.
• Steam or boil foods instead of frying.
• Eat lean meats and trim visible fat.
• Eat reduced-fat dairy.
• Limit baked foods and pre-packaged snacks that include trans-fats.
• Limit salt and high-sodium condiments when preparing foods(soy sauce, bouillon).
• Limit drinks that contain high amounts of sugar and sweetened beverages (carbonated or non-carbonated drinks, fruit or vegetable juices, energy and sports drinks).