Healthy eating is a way of eating that helps to prevent or manage various health conditions, such as diabetes, heart disease, obesity, and cancer. A healthy eating pattern should be primarily composed of foods like vegetables, fruits, beans, nuts, seeds, whole grains, and protein sources like eggs and fish.

Some general tips for healthy eating are;

  1. Eat at least 400g (i.e. five portions) of fruit and vegetables per day, excluding potatoes, sweet potatoes, cassava and other starchy roots
  2. Limit your intake of free sugars to less than 10% of total energy intake, which is equivalent to 50 g (or about 12 level teaspoons) for a person of healthy body weight consuming about 2000 calories per day. Ideally, it should be less than 5% of total energy intake for additional health benefits
  3. Limit your intake of total fats and trans-fats as much as possible, and shift your fat consumption away from saturated fats and trans-fats to Unsaturated fats, such as olive oil, canola oil, or avocado
  4. Limit your intake of salt / sodium to less than 5g per day (equivalent to sodium intake of less than 2 g per day) to prevent hypertension and reduce the risk of heart disease and stroke
  5. Choose a variety of foods from different food groups, such as dairy, seafood, lean meats and poultry, eggs, legumes, soy products, nuts, and seeds
  6. Enjoy your favorite foods in moderation, and try healthier versions or smaller portions of high-calorie, high-fat, or high-sugar foods

For more information on healthy eating, you can visit the following websites:

• World Health Organization: Healthy diet

• CDC: Healthy Eating for a Healthy Weight

• Healthline: Healthy Eating 101: Nutrients, Macros, Tips, and More

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