When you see the word healthy, what is the first thing that come across your mind?

A healthy diet is essential for good health and nutrition.

Eating a variety of food and consuming less salt, sugar and saturated and industrially-produced trans-fats, are essential for healthy diet. A healthy diet comprises of a combination of Staples, Legumes, Fruit and Vegetables, and Food from animal sources.

When in a pinch, grain-based dishes like salads, grain bowls, soups, and pilafs make a great choice due to their versatility and convenience.
Depending on the type, grains like spelt, brown rice, amaranth, bulgur, oats, and quinoa can be kept safely at room temperature for months to years. Plus, these grains are excellent sources of fiber and micronutrients, including B vitamins, manganese, and magnesium.

Beans and lentils are amongst the healthiest foods you can eat. Moreover, dried and canned beans and lentils have very long shelf lives, making them a top non-perishable food choice to keep in your kitchen. In addition to being shelf stable, canned and dried beans and lentils are highly nutritious, offering an abundance of nutrients, including fiber, magnesium, B vitamins, and iron. Nuts and seeds are nutritional powerhouses, providing healthy fats, filling protein, fiber, and an array of vitamins and minerals. Nuts and seeds can be used in many dishes, including oatmeal, yogurt, trail mix, and salads. Nut and seed butters make excellent additions to smoothies and can be added to sauces or spread onto fruits or veggies for a quick, satisfying snack.

Fruit and vegetables should be an important part of your daily diet. They are naturally good and contain vitamins and minerals that can help to keep you healthy. They can also help protect against some diseases. Fruits and vegetables contain many vitamins and minerals that are good for your health. These include vitamins A (beta-carotene), C and E, magnesium, zinc, phosphorous and folic acid. Fruits and vegetables are low in fat, salt and sugar. They are a good source of dietary fibre. 

Food from animal sources includes meat, egg, cheese, yogurt and milk. Meat includes protein, B vitamins (niacin, thiamin, riboflavin, and B6), vitamin E, iron, zinc and magnesium. Protein is an important part of the diet because it functions as a building block for bones, muscles, cartilage, skin and blood. Protein also helps the body produce the enzymes, hormones and vitamins it needs. Eggs also supply many of these important nutrients.

Dairy products from cows, sheep and goats, can also be a nutritious source of food. Milk, cheese and yogurt are dairy products that provide calcium, potassium, vitamins and protein that help the body grow and develop. People who consume dairy products have healthier bones and teeth. It is especially important for young children to consume dairy products because their bones are still developing.