Brown rice is more nutritious than white rice, with decent amounts of fiber, vitamin B1, and magnesium. Oats provide nutrients and powerful fibers called beta glucans. Glucans provide numerous benefits, including helping lower cholesterol and feed beneficial bacteria in the gut.

It is also an excellent source of plant-based protein. Whole grain breads can be high in fiber and other nutrients, and are a better choice than highly processed white bread. When buying bread, compare product labels and look for those with the most dietary fiber and the least added sugar.

Ezekiel bread is made from organic sprouted whole grains and legumes. Legumes are a great plant-based source of protein, iron, and fiber. Legumes can sometimes interfere with digestion and nutrient absorption, but soaking and properly preparing them can reduce this risk.

Green beans, also called string beans, are an unripe variety of the common bean. Use them whole as a side dish or add them cold to salads. Kidney beans contain fiber and various vitamins and minerals. Lentils are another popular legume. Peanuts are, in fact, legumes, not true nuts.

They are tasty and high in nutrients and antioxidants. One study has concluded that peanuts can aid in weight loss and may help manage blood pressure. For those who can tolerate them, dairy products are a healthy source of various important nutrients.

A single slice of cheese may offer about the same amount of nutrients as an entire cup ml of milk. However, it can be high in fat. There are many types of cheese, with different flavors and textures.

Opt for less processed varieties of cheese. Dairy milk contains vitamins, minerals, protein, and calcium. However, full-fat dairy may increase the risk of CVD and some cancers. Yogurt is made from milk that is fermented through the addition of live bacteria. It has many of the same health effects as milk, but yogurt with live cultures has the added benefit of friendly probiotic bacteria.

Extra-virgin olive oil is one of the healthiest vegetable oils. It contains heart-healthy monounsaturated fats and is high in antioxidants that have powerful health benefits. Coconut oil is a saturated fat, but it contains MCTs and may have similar health effects to olive oil.

Tubers are the storage organs of some plants. As foods, they are called root vegetables. Potatoes provide potassium and contain a little of almost every nutrient you need, including vitamin C. With their jackets, they are also a good source of fiber.

As a result, they may help with weight loss. Sweet potatoes are rich in antioxidants, beta carotene, vitamin A, and other essential nutrients. Eat them baked, mashed, or added to other dishes.

Apple cider vinegar may help regulate postmeal blood sugar levels when consumed with a meal, though more evidence is needed on its effectiveness. Dark chocolate contains antioxidants known as flavonoids that may help manage cholesterol and reduce the risk of heart disease.

However, the amount of chocolate that is usually healthy to eat is not enough to provide significant benefits. The American Heart Association recommends eating chocolate but in moderation and for enjoyment rather than its health benefits. Research from developed a scoring system of food based on 54 attributes covering these nine domains: nutrient ratios, vitamins, minerals, food ingredients, additives, processing, specific lipids, fiber and protein, and phytochemicals.

Based on the mean values of this scoring system, the healthiest food categories are:. Of course, whether a particular food is healthier than another ultimately depends on the exact food and any specific ingredients it may contain.

According to the Dietary Guidelines for Americans , each day you should aim to eat a variety of fruit, vegetables, dairy, grains, and foods containing protein either plant-based or from lean meats or fish.

No one food can provide all the nutrients you need to consume in one day, so eating a balanced diet is the best way to get what you need to stay healthy. In addition, the state of your overall health and any conditions you might have may limit what foods you can consume, even if they are very nutritious.

Speak to your doctor to determine the best nutrition plan for you. That said, research looking at the nutrient density of various food groups found that the following foods contain the most nutrients:.

Many of the foods above make a great snack while also providing essential nutrients. Some may even aid weight loss. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. Numerous foods are marketed as healthy but contain hidden ingredients. Here are 14 "health foods" that aren't as nutritious as you thought. Many healthy and nutritious foods were unfairly demonized for being high in fat.

Here are 9 high fat foods that are actually incredibly healthy. Some nutrient-dense foods can be really expensive, yet many healthy foods are actually quite affordable.

Here are 28 foods that are healthy and cheap. While they're not typically able to prescribe, nutritionists can still benefits your overall health. Let's look at benefits, limitations, and more. A new study found that healthy lifestyle choices — including being physically active, eating well, avoiding smoking and limiting alcohol consumption —….

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While there are many FDA-approved emulsifiers, European associations have marked them as being of possible concern. Let's look deeper:. Researchers have found that a daily multivitamin supplement was linked with slowed cognitive aging and improved memory.

Dietitians can help you create a more balanced diet or a specialized one for a variety of conditions. We look at their benefits and limitations. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect.

Nutrition Evidence Based A List of 50 Super Healthy Foods. Medically reviewed by Marie Lorraine Johnson MS, RD, CPT — By Kris Gunnars, BSc — Updated on November 13, Fruit Eggs Meat Nuts and seeds Veggies Seafood Grains Bread Legumes Dairy Fats and oils Tubers Vinegar Chocolate FAQs Bottom line Eating a wide variety of nutritious foods, including fruit, vegetables, nuts, seeds, and lean protein can help support your overall health.

Apple cider vinegar. Dark chocolate. Frequently asked questions. The bottom line. How we reviewed this article: History. Nov 13, Written By Kris Gunnars. Medically Reviewed By Marie Lorraine Johnson MS, RD, CPT. Jun 27, Written By Kris Gunnars. Medically Reviewed By Jerlyn Jones, MS MPA RDN LD CLT.

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For more information about The Healthy Eating Plate, please see The Nutrition Source, Department of Nutrition, Harvard T. Chan School of Public Health, www. org , and Harvard Health Publications, www. The contents of this website are for educational purposes and are not intended to offer personal medical advice.

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Skip to content The Nutrition Source. The Nutrition Source Menu. Search for:. Home Nutrition News What Should I Eat? HEALTHY OILS Water Drink water , tea , or coffee with little or no sugar.

WATER Vegetables The more veggies — and the greater the variety — the better. HEALTHY PROTEIN Whole Grains Eat a variety of whole grains like whole-wheat bread, whole-grain pasta, and brown rice.

WHOLE GRAINS Stay Active Incorporate physical activity into your daily routine. Learn More. Your Plate and the Planet Just as different foods can have differing impacts on human health, they also have differing impacts on the environment.

Are the relative sizes of the Healthy Eating Plate sections based on calories or volume? Portioning a meal into separate components is also common when packing a lunchbox—especially for kids. What about alcohol? Who created the Healthy Eating Plate?

What about the Healthy Eating Pyramid? Will it be going away? Will following the Healthy Eating Pyramid and Healthy Eating Plate guidelines really make me healthier?

They then compared the two indexes, using information about daily diets collected from more than , female nurses and male health professionals taking part in two long-term studies.

In a study looking at trends in diet quality among adults in the U. Any other use, including commercial reuse or mounting on other systems, requires permission from the Department of Nutrition at the Harvard T. Chan School of Public Health.

Please contact us to submit your request. References Akbaraly TN, Ferrie JE, Berr C, Brunner EJ, Head J, Marmot MG, Singh-Manoux A, Ritchie K, Shipley MJ, Kivimaki M.

Alternative Healthy Eating Index and mortality over 18 y of follow-up: results from the Whitehall II cohort. The American journal of clinical nutrition. Belin RJ, Greenland P, Allison M, Martin L, Shikany JM, Larson J, Tinker L, Howard BV, Lloyd-Jones D, Van Horn L. McCullough ML, Feskanich D, Stampfer MJ, Giovannucci EL, Rimm EB, Hu FB, Spiegelman D, Hunter DJ, Colditz GA, Willett WC.

Diet quality and major chronic disease risk in men and women: moving toward improved dietary guidance. Department of Agriculture, Center for Nutrition Policy and Promotion.

The Healthy Eating Index. Continuous Update Project Report Summary. Food, Nutrition, Physical Activity, and the Prevention of Colorectal Cancer , Wang DD, Leung CW, Li Y, Ding EL, Chiuve SE, Hu FB, Willett WC.

Trends in dietary quality among adults in the United States, through

Find out more about including meat in your diet. Eggs and fish are also good sources of protein, and contain many vitamins and minerals. Oily fish is particularly rich in omega-3 fatty acids.

Aim to eat at least 2 portions of fish a week, including 1 portion of oily fish. You can choose from fresh, frozen or canned, but remember that canned and smoked fish can often be high in salt. Pulses, including beans, peas and lentils, are naturally very low in fat and high in fibre, protein, vitamins and minerals.

Nuts are high in fibre, and unsalted nuts make a good snack. But they do still contain high levels of fat, so eat them in moderation. Some fat in the diet is essential, but on average people in the UK eat too much saturated fat.

Swapping to unsaturated fats can help lower cholesterol. Remember that all types of fat are high in energy and should be eaten in small amounts. Find out more about the different types of fats. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease.

Regularly consuming foods and drinks high in sugar increases your risk of obesity and tooth decay. Eating too much salt can raise your blood pressure, which increases your risk of getting heart disease or having a stroke. See 8 tips for healthy eating to find out more about why you need to cut down on saturated fat, sugar and salt, which foods they're found in, and how to make healthier choices.

Find out more about how to eat less saturated fat. Most adults in England are overweight or obese. Check whether you're a healthy weight using the BMI calculator. If you need to lose weight, you can use the NHS weight loss plan. It's a free week diet and exercise plan to help you lose weight and develop healthier habits.

It has been designed to help you lose weight safely, and keep it off. If you need help managing your weight, you might be able to refer yourself directly to services that can help you, without seeing a GP.

Page last reviewed: 29 July Next review due: 29 July Home Live Well Eat well How to eat a balanced diet Back to How to eat a balanced diet.

Eating a balanced diet. This page covers healthy eating advice for the general population. Food groups in your diet The Eatwell Guide shows that to have a healthy, balanced diet, people should try to: eat at least 5 portions of a variety of fruit and vegetables every day see 5 A Day base meals on higher fibre starchy foods like potatoes, bread, rice or pasta have some dairy or dairy alternatives such as soya drinks eat some beans, pulses, fish, eggs, meat and other protein choose unsaturated oils and spreads, and eat them in small amounts drink plenty of fluids at least 6 to 8 glasses a day If you're having foods and drinks that are high in fat, salt and sugar, have these less often and in small amounts.

Fruit and vegetables: are you getting your 5 A Day? Eating 5 portions is not as hard as it sounds. A portion is: 80g of fresh, canned or frozen fruit and vegetables 30g of dried fruit — which should be kept to mealtimes ml glass of fruit juice or smoothie — but do not have more than 1 portion a day as these drinks are sugary and can damage teeth Just 1 apple, banana, pear or similar-sized fruit is 1 portion each.

Find out more about what counts towards your 5 A Day Starchy foods in your diet Starchy foods should make up just over a third of everything you eat.

Find out more about starchy foods Milk and dairy foods and alternatives Milk and dairy foods, such as cheese and yoghurt, are good sources of protein. Go for lower fat and lower sugar products where possible.

When buying alternatives, choose unsweetened, calcium-fortified versions. Find out more about milk and dairy foods Beans, pulses, fish, eggs, meat and other proteins These foods are all good sources of protein, which is essential for the body to grow and repair itself.

They're also good sources of a range of vitamins and minerals. Try to eat less red and processed meat like bacon, ham and sausages. Find out more about including meat in your diet Eggs and fish are also good sources of protein, and contain many vitamins and minerals.

Macronutrients: calories, 38 grams protein, 60 grams carbohydrates, 15 grams fat. Macronutrients: 68 calories, 2 grams protein, 17 grams carbohydrates, 0. Daily Totals: 2, calories, 90 grams protein, grams carbohydrates, 88 grams fat.

Macronutrients: approximately calories with 27 grams protein, 35 grams carbohydrates, and 9 grams fat. Macronutrients: calories, 10 grams protein, 55 grams carbohydrates, 6 grams fat.

Macronutrients: calories, 43 grams protein, 25 grams carbohydrates, 28 grams fat. Macronutrients: calories, 5 grams protein, 20 grams carbohydrates, 8 grams fat.

Macronutrients: calories, 42 grams protein, 31 grams carbohydrates, 16 grams fat. Macronutrients: calories, 3 grams protein, 32 grams carbohydrates, 8 grams fat. Daily Totals: 1, calories, grams protein, grams carbohydrates, 75 grams fat. Macronutrients: calories, 17 grams protein, 50 grams carbohydrates, 21 grams fat.

Macronutrients: calories, 20 grams protein, 33 grams carbohydrates, 4 grams fat. Macronutrients: calories, 45 grams protein, 42 grams carbohydrates, 40 grams fat.

Macronutrients: calories, 8 grams protein, 26 grams carbohydrates, 6 grams fat. Macronutrients: calories, 31 grams protein, 49 grams carbohydrates, 16 grams fat. Macronutrients: 68 calories, 2 grams protein, 17 grams carbohydrates, 0 grams fat. Daily Totals: 2, calories, grams protein, grams carbohydrates, 86 grams fat.

Planning healthy meals isn't difficult, but if you're not used to it, the planning can take a little practice. The examples we provided should give you a great start.

Don't feel discouraged if you don't stick to the plan exactly as outlined—it's OK to make variations that fit your lifestyle and needs.

Do your best to incorporate healthy choices into your day—vegetables, fruit, lean proteins, beans and legumes, and whole grains are always smart bets. We recognize that meal plans may not be appropriate for all, especially those with disordered eating habits.

If you or a loved one are coping with an eating disorder, contact the National Eating Disorders Association NEDA Helpline for support at Grocery delivery services can help you get your food shopping done quickly.

If you're in the market for a grocery delivery service, explore the best grocery delivery services to determine which option may be best for you. Academy of Nutrition and Dietetics. How Much Water Do You Need. By Eliza Savage, MS, RD, CDN Eliza Savage, MS, RD, CDN, RYT is the Associate Editorial Director at Verywell Fit, a registered dietitian, and a published author.

She is also a registered yoga teacher and fitness enthusiast who has completed 2 full marathons and more than 25 half marathons. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content.

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Use limited data to select content. List of Partners vendors. Meal Plans. By Eliza Savage, MS, RD, CDN, RYT is the Associate Editorial Director at Verywell Fit, a registered dietitian, a registered yoga teacher, and a published author.

Eliza Savage, MS, RD, CDN. Learn about our editorial process. Learn more. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates.

Medically reviewed by Mia Syn, MS, RDN. Learn about our Medical Review Board. Table of Contents View All. Table of Contents. Why Nutrition is Important for a Healthy and Balanced Diet.

What to Eat for a Healthy Balanced Diet. Meal Planning. Day 1. Day 2. Day 3. Day 4. Day 5. Day 6. Day 7. Download the 1-Week Healthy and Balanced Meal Plan Download the Meal Plan.

How to Meal Plan for a Healthy, Balanced Diet Eating breakfast will help you start your day with plenty of energy.

Choose protein and fiber for your breakfast. A mid-morning snack is totally optional. If you eat a larger breakfast, you may not feel hungry until lunchtime.

However, if you're feeling a bit hungry and lunch is still two or three hours away, a light mid-morning snack provide satiety. Lunch is often something you eat at work or school , so it's a great time to pack a sandwich or leftovers that you can heat and eat.

A mid-afternoon snack is also optional. Prioritize protein, healthy fat, and fiber to keep you going until dinnertime. Dinner can sometimes feel like a feat to cook and prep, but it can be very simple. Consider stocking up on meal prep containers so you can chop and store vegetables ahead of time, as well as easily reheat food.

For an easy trick, mentally divide your plate into four quarters. One-quarter is for your meat or protein source, one-quarter is for a complex carbohydrate, and the last two quarters are for green and colorful vegetables or a green salad. A complex carbohydrate-rich evening snack may help you sleep.

Avoid snacking on high sugar items before bedtime.

Some people are intolerant of dairy but can still build a balanced diet by choosing a variety of nutrient-rich replacements. Learn about 50 super healthy foods. Fruits are high in sugar , but this sugar is natural. Unlike candies and many sweet desserts, fruits also provide fiber and other nutrients.

If you have diabetes, your doctor or dietitian can advise you on which fruits to choose , how much to eat, and when. Learn about 11 low-sugar fruits. Vegetables are a key source of essential vitamins, minerals, and antioxidants.

Eat a variety of vegetables with different colors for a full range of nutrients. Dark, leafy greens are an excellent source of many nutrients.

They include:. Local, seasonal vegetables are often reasonable in price and easy to prepare. Use them in the following ways:. Refined white flour is featured in many breads and baked goods, but it has limited nutritional value.

Whole grain products include the entire grain, including the hull and germ. They provide additional vitamins, minerals, and fiber. Many people also find that whole grains add flavor and texture to a dish. Meats and beans are primary sources of protein, which is essential for wound healing and muscle maintenance and development, among other functions.

Processed meats may increase the risk of cancer and other diseases, according to some research. Some processed meats also contain a lot of added preservatives and salt.

Fresh, unprocessed meat is the best option. Tofu , tempeh , and other soy-based products are excellent sources of protein and are good alternatives to meat. Dairy products provide essential nutrients, including:. They also contain fat. Your doctor can help you decide. For those following a vegan diet, many dairy-free milks and other dairy alternatives are now available, made from:.

These are often fortified with calcium and other nutrients, making them excellent alternatives to dairy from cows. Some have added sugar, so read the label carefully when choosing. Fat is essential for energy and cell health, but too much fat can increase calories above what the body needs and may lead to weight gain.

In the past, guidelines have recommended avoiding saturated fats , due to concerns that they would raise cholesterol levels. More recent research suggests that partially replacing with unsaturated fats lowers cardiovascular disease risk and that some saturated fat should remain in the diet — about 10 percent or less of calories.

Trans fats , however, should still be avoided. Recommendations on fats can sometimes be hard to follow, but one scientist has proposed the following guideline:. Most experts consider olive oil to be a healthy fat, and especially extra virgin olive oil, which is the least processed type.

Deep fried foods are often high in calories but low in nutritional value, so you should eat them sparingly. A balanced diet contains foods from the following groups: fruits, vegetables, dairy, grains, and protein.

Choose lower fat, unflavoured options. Fill a quarter of your plate with protein foods. Limiting highly and ultra-processed foods Highly processed foods — often called ultra-processed — are foods that are changed from their original food source and have many added ingredients. During processing, often important nutrients such as vitamins, minerals and fiber are removed while salt and sugar are added.

Examples of processed food include: fast foods, hot dogs, chips, cookies, frozen pizzas, deli meats, white rice and white bread. Some minimally processed foods are okay. These are foods that are slightly changed in some way but contain few industrially made additives.

Minimally processed foods keep almost all of their essential nutrients. Some examples are: bagged salad, frozen vegetables and fruit, eggs, milk, cheese, flour, brown rice, oil and dried herbs.

We are not referring to these minimally processed foods when we are advising you not to eat processed foods. Read more about it here.

Making water your drink of choice Water supports health and promotes hydration without adding calories to the diet.

It is easy to drink empty calories without realizing, and this leads to weight gain. Although fruit juice has some of the benefits of the fruit vitamins, minerals , it has more sugar than the fruit and less fiber.

Fruit juice should not be consumed as alternative to fruits. Canadians should eat their fruits, not drink them. When safe drinking water is not available, quench your thirst with coffee, tea, unsweetened lower-fat milk, and previously boiled water.

Top 5 tips from the experts Prepare most of your meals at home using whole or minimally processed foods. Choose from a variety of different proteins to keep things interesting.

Using catchy names for each day can help you plan. Make an eating plan each week — this is the key to fast, easy meal preparation. People with special dietary needs or a medical condition should ask their doctor or a registered dietitian for advice. The Eatwell Guide shows that to have a healthy, balanced diet, people should try to:.

If you're having foods and drinks that are high in fat, salt and sugar, have these less often and in small amounts. Try to choose a variety of different foods from the 5 main food groups to get a wide range of nutrients. Most people in the UK eat and drink too many calories, too much saturated fat, sugar and salt, and not enough fruit, vegetables, oily fish or fibre.

The Eatwell Guide does not apply to children under the age of 2 because they have different nutritional needs. Between the ages of 2 and 5 years, children should gradually move to eating the same foods as the rest of the family in the proportions shown in the Eatwell Guide.

Fruit and vegetables are a good source of vitamins and minerals and fibre, and should make up just over a third of the food you eat each day. It's recommended that you eat at least 5 portions of a variety of fruit and vegetables every day. They can be fresh, frozen, canned, dried or juiced.

There's evidence that people who eat at least 5 portions of fruit and vegetables a day have a lower risk of heart disease, stroke and some cancers.

A slice of pineapple or melon is also 1 portion, and 3 heaped tablespoons of vegetables is another portion. Adding a tablespoon of dried fruit, such as raisins, to your morning cereal is an easy way to get 1 portion. You could also swap your mid-morning biscuit for a banana, and add a side salad to your lunch.

In the evening, have a portion of vegetables with dinner and fresh fruit with plain, lower fat yoghurt for dessert to reach your 5 A Day. Find out more about what counts towards your 5 A Day.

Starchy foods should make up just over a third of everything you eat. This means your meals should be based on these foods. Choose wholegrain or wholemeal varieties of starchy foods, such as brown rice, wholewheat pasta, and brown, wholemeal or higher fibre white bread.

They contain more fibre, and usually more vitamins and minerals, than white varieties. Potatoes with the skins on are a great source of fibre and vitamins.

For example, when having boiled potatoes or a jacket potato, eat the skin too. Find out more about starchy foods.

Milk and dairy foods, such as cheese and yoghurt, are good sources of protein. They also contain calcium, which helps keep your bones healthy. Dairy alternatives, such as soya drinks, are also included in this food group.

These are often fortified with calcium and other nutrients, making them excellent alternatives to dairy from cows. Some have added sugar, so read the label carefully when choosing.

Fat is essential for energy and cell health, but too much fat can increase calories above what the body needs and may lead to weight gain.

In the past, guidelines have recommended avoiding saturated fats , due to concerns that they would raise cholesterol levels. More recent research suggests that partially replacing with unsaturated fats lowers cardiovascular disease risk and that some saturated fat should remain in the diet — about 10 percent or less of calories.

Trans fats , however, should still be avoided. Recommendations on fats can sometimes be hard to follow, but one scientist has proposed the following guideline:. Most experts consider olive oil to be a healthy fat, and especially extra virgin olive oil, which is the least processed type.

Deep fried foods are often high in calories but low in nutritional value, so you should eat them sparingly. A balanced diet contains foods from the following groups: fruits, vegetables, dairy, grains, and protein.

A healthy diet will combine all the nutrients and foods groups mentioned above, but you need to balance them, too. A handy way to remember how much of each food group to eat is the plate method.

Aim for around half your food to come from fruits and vegetables, around one quarter to be protein, and one quarter whole grains and starches. A varied and healthy diet is usually one that contains plenty of fresh, plant-based foods, and limits the intake of processed foods. If you have questions about your diet or feel that you need to lose weight or change your eating habits, schedule an appointment with your doctor or a dietitian.

They can suggest dietary changes that will help you get the nutrition you need while promoting your overall health. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. Fruit is healthy, but is it enough to fill out your entire diet? Here's what you need to know about the fruitarian diet. Acne is a skin problem that can cause several types of bumps to form on the surface of your skin.

Acne is usually caused by hormonal changes and may…. The low FODMAP diet can drastically improve digestive symptoms for many people. This article explains everything you need to know about this diet. Discover which diet is best for managing your diabetes.

Getting enough fiber is crucial to overall gut health. Let's look at some easy ways to get more into your diet:. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Balanced Diet. Medically reviewed by Marie Lorraine Johnson MS, RD, CPT — By Brian Krans — Updated on November 20, What is it?

Calories Importance What to eat Putting it together Bottom line Generally, a healthy diet consists of many fresh fruits and vegetables and limits processed foods. What is a balanced diet? Other healthy fruits and berries include cherries, grapes, grapefruit, kiwi, lemons , mangoes, melons, olives, peaches, pears, pineapples, plums, and raspberries.

Eggs are highly nutritious. Once demonized for being high in cholesterol , experts now see them as a useful source of protein that may have various benefits. Lean beef is an excellent source of protein if you consume it in moderation.

It also provides highly bioavailable iron. Chicken breast is low in fat and calories but high in protein. Sheep are usually grass-fed, and their meat tends to be high in omega-3 fatty acids compared with omega Despite being high in unsaturated fat and calories, nuts and seeds may help lower the risk of cardiovascular disease, cancer, and other health issues.

They are a satisfying snack could help those managing their weight. They can also add texture to salads and other dishes.

However, they are not suitable for people with a nut allergy. Almonds are a popular nut that contain with vitamin E, antioxidants, magnesium, and fiber. A review found that almonds may contribute to weight loss, support the gut microbiota, improve thinking, manage heart rate when a person is under stress, and prevent skin aging.

Chia seeds are a nutrient-dense addition to the diet. A single ounce 28 grams provides 11 grams of fiber and significant amounts of magnesium, manganese, calcium, and various other nutrients.

Coconuts provide fiber and fatty acids called medium-chain triglycerides MCTs. Macadamia nuts are tasty and higher in monounsaturated fats and lower in omega-6 fatty acids than most other nuts.

Walnuts are highly nutritious and rich in fiber and various vitamins and minerals. Pair them with feta cheese to dress a salad. Brazil nuts are nutrient-rich and have a smooth, buttery texture. The nutrients they contain support thyroid function, and they are a good source of the mineral selenium.

Calorie for calorie, vegetables are among the most concentrated sources of nutrients. Including a variety of vegetables in your diet will ensure you get a wide range of nutrients. Asparagus is a popular vegetable that is low in both carbs and calories and rich in vitamin K. Bell peppers come in several colors, including red, yellow, and green.

Broccoli is a cruciferous vegetable that tastes great both raw and cooked. Carrots are a popular root vegetable. Cauliflower is a very versatile cruciferous vegetable. You can add it to curries, roast it with olive oil, or use it raw in salads or for dipping.

Cucumbers make a refreshing snack. They are low in both carbs and calories, consisting mostly of water. They also contain small amounts of vitamin K and other nutrients. Garlic is a healthy and tasty addition to salads and cooked savory dishes.

It contains allicin, which has antioxidant and antimicrobial effects. Its nutrients may also reduce the risk of cancer and cardiovascular disease. Kale is high in fiber, vitamins C and K, and other nutrients.

It adds a satisfying crunch to salads and other dishes. You can also add it to stir fries or bake in the oven to make crunchy kale chips. Onions have a strong flavor and feature in many recipes. They contain a number of bioactive compounds believed to have health benefits. Tomatoes are usually categorized as a vegetable, although they are technically a fruit.

They are tasty and provide nutrients such as potassium and vitamin C. For a bit of fun and extra flavor, try growing tomatoes on your windowsill. Other vegetables worth mentioning are artichokes, Brussels sprouts , cabbage, celery, eggplant, leeks, lettuce, mushrooms, radishes, squash, Swiss chard, collard greens, turnips, and zucchini.

Fish and other seafood can be healthy and nutritious. Salmon is a type of oily fish that is tasty and high in nutrients, including protein and omega-3 fatty acids.

It also contains some vitamin D. Sardines are small, oily, and highly nutritious fish. They provide many nutrients, including calcium and vitamin D. Shellfish are nutrient dense and make a tasty light meal. Edible shellfish include clams, mollusks, and oysters.

Be sure to get them from a reputable source to ensure they are fresh and toxin-free. Shrimp is a type of crustacean related to crabs and lobsters. It tends to be low in fat and calories but high in protein. It also provides selenium and vitamin B Trout is another type of delicious freshwater fish, similar to salmon.

These repair tissue damage caused by metabolic processes or some environmental pollutants. Vegetables, herbs and fresh fruit are also satiating while relatively low in energy, meaning they help maintain a healthy weight.

There can never be too many vegetables on the plate provided there is a variety. A balanced meal definitely does not need to be split up like the plate shown here. This is a guide to give an idea of the proportions of each food group that make up an ideal meal.

It also does not mean every meal needs to look like this! If some days we eat more or less of a food group, it can still be balanced out over the week.

Processed food, such as chocolate , cake, chips, biscuits, etc. The key is to remember they all are part of the same food group, whatever we call it: treats, junk food, sometimes food, unhealthy food, snacks, etc. The more of this kind of food we eat, the more likely we are to either neglect more nutritious food or consume unnecessary kilocalories.

This means we are less likely to be tempted by readily accessible and conveniently packaged food, such as sweets, chocolates, crackers and cheese, crisps or an ice cream an hour after your meal. Including protein and fibre at main meals promotes better eating patterns, which would support long-term weight maintenance.

High-fibre food includes wholegrain cereals, fruit and vegetables, particularly the skins. Herbs and spices make wonderful additions to any dish. They provide lots of micronutrients, almost no kilocalories, and a delicious flavour lift to even the most basic meals. Protein is the main nutrient for growth and repair, but calcium is essential to bone and muscle health too — and is the reason dairy products are often given their own food group.

Milk, yoghurt and cheese are well-known sources, but plenty of other types of food boast a boost of calcium too: tofu and soya-bean products, calcium-fortified non-dairy milk, pak choi, kale, collard, almonds, broccoli and the soft bones of cooked fish such as sardines.

Healthy eating does not need to be complicated. SEMBA, RD, The Discovery of Vitamins, Int. Hannah is an Australian Dietitian working in creative and innovative food education.

Having qualifications in both nutrition and visual arts, she is passionate about bringing the two worlds together. One of her recent achievements was co-founding an award-winning season of unique food events titled Post Dining at the Adelaide Fringe Festival.