A healthy diet provides the proper combination of energy and nutrients to promote health. Achieving a healthy diet is a matter of balancing the quality and quantity of food eaten. There are a few key factors that make up a healthful diet:

1. A diet must be adequate, by providing sufficient amounts of each essential nutrient, as well as fiber and adequate calories.
2. A diet is balanced when you do not consume one nutrient at the expense of another, but rather get appropriate amounts of all nutrients.
3. Moderation means not eating to the extremes, neither too much nor too little.
4. Variety refers to consuming different foods from within each of the food groups on a regular basis. By eating a variety of foods, you increase your chances of consuming the nutrients required.

A healthy diet is one that leans away from processed foods and favours whole foods, which have “been processed or refined as little as possible and is free from additives or other artificial substances.“^[1] Whole foods supply the needed vitamins, minerals, protein, carbohydrates, fats, and fiber that are essential to good health^[2]. Ultra-processed and fast foods lack nutrients and often contain inordinate amounts of sugar, salt, saturated and trans fats, all of which are associated with the development of diseases such as atherosclerosis, heart disease, stroke, cancer, obesity, diabetes, and other illnesses. A balanced diet is also a mix of food from the different food groups (vegetables, legumes, fruits, grains, protein foods, and dairy). Traditional recipes and dietary practices from diverse cultures can provide valuable insights into nutrition, such as the use of spices in South Asian cuisine or the emphasis on whole grains in African diets.

Adequacy

An adequate diet is one that favours nutrient-dense foods and provides enough energy, nutrients, fiber, and vitamins to maintain a person’s health. Nutrient-dense foods are defined as foods that contain many essential nutrients per calorie. Nutrient-dense foods are the opposite of “empty-calorie” foods, such as sugary carbonated beverages, which are also called “nutrient-poor.” Nutrient-dense foods include fruits and vegetables, lean meats, poultry, fish, low-fat dairy products, and whole grains. Choosing more nutrient-dense foods will facilitate weight loss, while simultaneously providing all necessary nutrients.

Balance

Balance the foods in your diet. Achieving balance in your diet entails not consuming one nutrient at the expense of another. For example, calcium is essential for healthy teeth and bones, but too much calcium will interfere with iron absorption. Most foods that are good sources of iron are poor sources of calcium, so in order to get the necessary amounts of calcium and iron from your diet, a proper balance between food choices is critical. Another example is that while sodium is an essential nutrient, excessive intake may contribute to congestive heart failure and chronic kidney disease in some people. Remember, everything must be consumed in the proper amounts.

Moderation

Eat in moderation. Moderation is crucial for optimal health and survival. Eating nutrient-poor foods each night for dinner will lead to health complications. But as part of an otherwise healthful diet and consumed only on a weekly basis, this should not significantly impact overall health. It’s important to remember that eating is, in part, about enjoyment and indulging with a spirit of moderation. This fits within a healthy diet.

Variety

Variety involves eating different foods from all the food groups. Eating a varied diet helps to ensure that you consume and absorb adequate amounts of all essential nutrients required for health. One of the major drawbacks of a monotonous diet is the risk of consuming too much of some nutrients and not enough of others. Trying new foods can also be a source of pleasure—you never know what foods you might like until you try them.