#Healthy food plate free#
People are now consuming more foods high in energy, fats, free sugars and salt/sodium, and many people do not eat enough fruit, vegetables and other dietary fibre such as whole grains. Lifestyles have led to a shift in dietary patterns. However, increased production of processed foods, rapid urbanization and changing WHO Member States have agreed to reduce the global population’s intake of salt by 30% by 2025 they have also agreed to halt the rise in diabetes and obesity in adults and adolescents as well as in childhood overweight by 2025 (9, 10).Ĭonsuming a healthy diet throughout the life-course helps to prevent malnutrition in all its forms as well as a range of noncommunicable diseases (NCDs) and conditions.Keeping salt intake to less than 5 g per day (equivalent to sodium intake of less than 2 g per day) helps to prevent hypertension, and reduces the risk of heart disease and stroke in the adult population (8).A further reduction to less than 5% of total energy intake is suggested for additional health benefits (7). Limiting intake of free sugars to less than 10% of total energy intake (2, 7) is part of a healthy diet.Intake of saturated fats should be less than 10% of total energy intake, and intake of trans-fats less than 1% of total energy intake, with a shift in fat consumption away from saturated fats and trans-fats to unsaturated fats (3), and towards the goal of eliminating industrially-produced trans-fats (4, 5, 6). To avoid unhealthy weight gain, total fat should not exceed 30% of total energy intake (1, 2, 3). Energy intake (calories) should be in balance with energy expenditure.Healthy dietary practices start early in life – breastfeeding fosters healthy growth and improves cognitive development, and may have longer term health benefits such as reducing the risk of becoming overweight or obese and developing NCDs later in life.Unhealthy diet and lack of physical activity are leading global risks to health.A healthy diet helps to protect against malnutrition in all its forms, as well as noncommunicable diseases (NCDs), including such as diabetes, heart disease, stroke and cancer.Learn more about the benefits of creating healthy eating habits on the Canadian Food Guide, Healthy Eating Habits webpage. Try to sit down at a table, avoid distractions such as your phone or laptop, and eat with others at mealtimes. While a busy schedule can make it hard to take a proper meal break, taking the time to sit down and eat is important for physical and mental wellness. Most importantly, it’s not just WHAT we eat, but HOW we eat Learn more about different kinds of nut and seed butters here. Include natural sources of fat more often, such as natural peanut, almond, or seed butters.Try using herbs, spices, vinegar and citrus fruits to season dishes in place of excess fat.Learn more about different types of fats here.
Chose more unsaturated fats, such as olive oil, when cooking.
#Healthy food plate skin#
A little healthy fat in our diet not only helps make food taste delicious, but can help support heart health, skin integrity and brain function. Examples of foods that contain fat include nut butters, avocado, oils, mayonnaise or dressings, and butter or margarines. Some fats are naturally found in the foods we eat, while others are added during cooking or served on the side. Fats can be integrated in different parts of our plate and meal choices. While fat is not represented by its own category on the balanced plate, it is still an important part of our diet. If you are still hungry, you can always go back for a seconds.Įach category on the balanced plate contributes important nutrients to our diet:
#Healthy food plate how to#
How to get started: Start by building your plate with at least 2 different kinds of fruits or vegetables, a protein option, and a grain or starch option. If you have questions about how the balanced plate fits your nutrition needs, contact our UW dietitian Nicole here. Using a tool like the UW Balanced Plate can make building your own nutritious meals easy! Our balanced plate is aligned with recommendations in the Canada's 2019 Food Guide. We can achieve a balanced diet by getting the right variety and portions of different foods. This includes macronutrients (protein, carbohydrates, and fats) and micronutrients (vitamins and minerals). Check out Campus Wellness for more tips on living a healthy lifestyle mentally and physically.Ī balanced diet means eating the right combination of nutrients so that our bodies can function optimally. Living a healthy lifestyle means having a balanced diet, as well as taking care of your health mentally and physically. Food choices are one of the biggest parts of living well, which is why we developed our own UW Balanced Plate! Are you making an effort to live a healthier lifestyle? Food Services at the University of Waterloo supports and encourages students who are working to live a balanced and healthy life.
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