A healthy diet may differ depending on your needs, where you live, your local customs and cultural norms, but the basic principles remain the same: lots of fruit, vegetables, nuts and whole grains, and restricted amounts of sugar, salt and fats (particularly saturated fats and trans fats).
Your total fat intake should not exceed 30% of your total energy intake, and you should avoid industrial trans fats. Limit your consumption of free sugars to less than 10% (ideally 5%) of your total energy intake and reduce your salt intake to less than 5g a day. Adults should consume at least five portions (400 grams) of fresh fruit and vegetables every day.
To recap, a balanced diet includes:
- low levels of saturated and trans fats
- low levels of salt
- low levels of sugar
- plenty of whole foods
- plenty of fruit and vegetables