Food is a natural source of essential nutrients, substances needed by the body to grow, repair and maintain tissues and regulate important processes. These nutrients provide the energy our bodies need to function and can help prevent disease, improve health and prolong life.
Nutritionists recommend that we consume a balanced diet, made up of many different foods from a range of food groups. This allows us to obtain the essential nutrients our bodies need, and helps ensure we receive a variety of vitamins and minerals.
A nutritious diet should include a wide variety of foods, including a range of fruits, vegetables and other foods from all five major food groups (listed below). These are the main sources of essential micronutrients.
Fruits and vegetables supply vitamins, fibre and minerals such as potassium, magnesium, calcium, iron and phosphorus. They also contain phytochemicals, antioxidants and other substances that can help prevent disease.
Vegetables, fruits and other foods from the vegetable group are also good sources of carbohydrates for energy. They also contain dietary fibre and some protein, as well as vitamins and minerals.
Legumes, such as beans and peas, are a good source of proteins, vitamins, minerals, dietary fibre and fatty acids. These nutrients can be used by the body for a wide range of functions, from digestion to building and maintaining muscles, bones and brain cells.
Choosing whole or minimally processed foods is the best way to keep our diets as healthy as possible. Generally, this means making sure you don’t buy products that are high in salt, sugar, fats, artificial sweeteners, colours and preservatives.
Cooking is a key part of preparing meals, but it can be difficult to know what cooking methods are healthy and what ones aren’t. The most effective cooking methods are those that preserve the most of a food’s nutrient value and don’t add unhealthy fats or oils to dishes.
Braising, baking, stewing and sauteing are all excellent cooking techniques for retaining a food’s nutrient content. They’re ideal for a variety of meats, poultry, fish and vegetables, especially when they’re trimmed of fat.
Steaming is another excellent cooking method, allowing the food to remain tender and flavourful without adding fats or oils. Vegetables, meats and seafood are all good candidates for this method, which utilises a combination of liquids such as water, stock, wine, lemon juice or vinegar.
Stewing is a more liquid-based version of braising, involving browned meat or veggies in a pot, then topped with liquid such as broth, wine, water, juice or stock. This method is a good choice for meats, poultry or vegetables that have been trimmed of fat, and is also an ideal way to prepare seafood.
It’s a great way to use up leftovers, too! It’s a simple and inexpensive way to make a quick meal.
The best way to prepare a meal is to plan it carefully and stick to the recipe. This will save time, money and the hassle of deciding what to cook each night.