However, change in food production and food systems, rapid urbanization and changing lifestyles have led to a shift in dietary patterns. People are now consuming more highly processed foods high in unhealthy fats, free sugars and salt/sodium, and many people do not eat enough fruit and vegetables or consume sufficient dietary fibre.
The exact make-up of a diversified, balanced and healthy diet will vary depending on individual characteristics (e.g. age, gender, lifestyle and degree of physical activity), cultural context, locally-available foods and dietary customs.
However, the basic principles of what constitutes a healthy diet remain the same and are described in four principles:
- adequacy: meets, without exceeding, micronutrient and macronutrient needs such that deficiencies are prevented;
- balance: total energy intake is balanced with energy expenditure, with an adequate balance across the three primary sources of energy, protein, fats and carbohydrates;
- moderation: limited intake of nutrients, ingredients, and foods that may be detrimental to health;
- diversity: inclusion of a wide variety of nutritious foods within and across food groups
Eating a variety of healthy food is important if you are physically active. You probably don’t need extra food or drinks to refuel when you are doing mild to moderate amounts of physical activity. Instead, listen to your hunger cues to help determine when and how much to eat.
If food or drinks are offered regularly at sports games or practices, encourage the coach and parents to:
Water is the drink of choice for regular exercise. Drink water before, during and after physical activity to stay hydrated and replace lost fluid.
Sports drinks are usually sugary drinks. They are not a healthy drink choice to stay hydrated.
Some sports drinks use sugar substitutes instead of sugar. Sugar substitutes aren’t needed for healthy eating. Choose unsweetened drinks like water to stay hydrated instead.
If you are not physically active, work your way up to 150 minutes a week of moderate-intensity physical activity. This could be dancing or doing yard work. You could meet the goal of 150 minutes a week with 30 minutes a day for 5 days a week, 22 minutes daily, or what works for you.
People vary greatly in how much physical activity they need for weight management. You may need to be more active than others to reach or maintain a healthy weight.
Consuming healthy foods and beverages, along with getting regular physical exercise, may help you reach and maintain a weight that suits you. Maintaining that weight, getting adequate sleep, and managing stress may also help prevent some health problems.
Start taking steps now to move more and eat better—for yourself and your loved ones!
If food or drinks are offered regularly at sports games or practices, encourage the coach and parents to:
- serve healthy options
- consider if extra food and drinks are needed in the first place
Water is the drink of choice for regular exercise. Drink water before, during and after physical activity to stay hydrated and replace lost fluid.
Sports drinks are usually sugary drinks. They are not a healthy drink choice to stay hydrated.
Some sports drinks use sugar substitutes instead of sugar. Sugar substitutes aren’t needed for healthy eating. Choose unsweetened drinks like water to stay hydrated instead.
If you are not physically active, work your way up to 150 minutes a week of moderate-intensity physical activity. This could be dancing or doing yard work. You could meet the goal of 150 minutes a week with 30 minutes a day for 5 days a week, 22 minutes daily, or what works for you.
People vary greatly in how much physical activity they need for weight management. You may need to be more active than others to reach or maintain a healthy weight.
Consuming healthy foods and beverages, along with getting regular physical exercise, may help you reach and maintain a weight that suits you. Maintaining that weight, getting adequate sleep, and managing stress may also help prevent some health problems.
Start taking steps now to move more and eat better—for yourself and your loved ones!
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