Healthy Diet Plans for Keeping You Healthy - Webblogers
                     Healthy Diet Plans 
for Keeping You Healthy
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                   In today’s time Eating a healthy, 
balanced diet is one of the most essential 
things you can do to save your health. In 
fact, up to 80% of premature heart disease 
and stroke can be prevented through life 
choices and habits, such as eating a 
healthy diet and being physically active.
A Healthy Diet can Help Reduce 
your Risk of Heart Disease and Stroke By:
Improve your cholesterol level
Lowering your blood pressure
Helping you manage your body weight
Controlling your blood sugar.
What does a healthy, balanced diet look like?
The Food Guide of Canada recommends eating a variety of healthy foods every day.
A Healthy Diet Includes:
Eating lots of vegetables and fruits
Choosing Whole Grain Foods
Eating Protein Foods
Limiting Excessive and Ultra-Processed Foods
Making Water Your Drink of Choice
Eating Lots of 
Vegetables and Fruits
This is one of the essential dietary habits. Vegeta-
bles and fruits are rich in nutrients (antioxidants, vi-
tamins, minerals, and fiber) and help maintain a 
healthy weight by keeping you full for longer.
Always Fill half your plate with vegetables and fruits 
at every meal and snack.
Choosing Whole 
Grain Foods
Whole grain foods include whole grain bread and crackers, 
brown or wild rice, quinoa, oatmeal, and hulled barley. They are 
prepared using whole grains. Whole grain foods contain fiber, 
protein, and B vitamins that help you stay healthy and full for 
longer.
Pick whole grain options instead of refined grains like white 
bread and pasta.
Fill a quarter of your plate with whole-grain foods.
Eating Protein Foods
Protein foods include legumes, nuts, seeds, tofu, fortified soy 
drinks, fish, shellfish, eggs, poultry, lean red meat, wild game, 
low-fat milk, low-fat yogurts, low-fat kefir, and fat and sodium. 
Are included. Contains less material.
Protein helps build and maintain bones, muscles, and skin.
Try to eat at least two servings of fish each week, and choose 
plant-based foods more usually.
Dairy products are a great source of protein. Choose low-fat, 
no-flavor options.
Fill a quarter of your plate with protein-rich foods.
Limiting Excessive and 
Ultra-Processed Foods
Highly processed foods — often referred to as ultra-processed — 
are foods that have been replaced from their original food source 
and contain many additional ingredients. During processing, im-
portant nutrients such as vitamins, minerals, and fiber are often re-
moved while salt and sugar are added. Examples of processed food 
include fast food, hot dogs, chips, cookies, frozen pizza, deli meats, 
white rice, and white bread.
Some minimally processed foods are fine. These foods are slightly 
altered in some way but contain some industrially produced addi-
tives. Minimally processed foods keep almost all of their essential 
nutrients. Some examples are canned salads, frozen vegetables 
and fruits, eggs, milk, cheese, flour, brown rice, oils, and dried herbs. 
When we are advising you not to eat processed foods, we are not 
mentioning these minimally processed foods.
Making Water 
Your Drink of Choice
Water helps health and boosts hydration without counting 
calories in the diet.
Sugary drinks, including energy drinks, fruit drinks, 100% fruit 
juices, soft drinks, and flavored coffees, contain a lot of 
sugar and little or no nutritional value. It’s easy to drink 
empty calories without realizing it, and this leads to weight 
gain.
Avoid fruit juice, even if it is 100% fruit juice. Although fruit 
juice has some of the benefits of fruit (vitamins, minerals), 
it contains more sugar and less fiber than fruit. Fruit juice 
should not be consumed as a substitute for fruits. Canadi-
ans should eat their fruits, not drink them.
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