TIPS FOR A HEALTHY DIET


  • Have three meals a day with healthy snacks or fruits in-between meals.
  • Eat small portion of regular meals.
  • Balanced intake with physical activity to achieve or maintain a healthy body weight.
  • Read nutrition labels and choose foods that are suitable to the vital organs of the body especially the heart.
  • Eat at least five portions of fruits or vegetables. Fresh fruits and vegetable are more beneficial than juices.
  • Choose whole grains food such as rice, maize, oats, barley etc including their derivatives, food with much fibre such as beans, lentils peas etc.
  • Eat balanced diet which contain both macro and micro nutrients.
  • Eat plenty of water regularly at least 8 glass of water a day.
  • Eat fish especially oily fish like salmon, herring, sardines, kippers etc at least twice a week.
  • Take more of unsaturated fats/High density Lipoprotein (HDL) and avoid intake of saturated fat/Low lipid lipoprotein (LDL).
  • Lean meat and organs is advocated for rather than the beef/red meat.
  • Fats should be removed from poultry while skim or low fat dairy products are encouraged.
  • Limit intakes on cakes, pastries, high-calorie baked products and processed meat, fish and other condiment.
  • Avoid frying as a method of cooking instead grill, steam, boil and bake.
  • Limit salt and sugar intake.
  • If alcohol must be consumed, limit it to one or two glasses per day for female, then two to three glasses  per day for men .

TIPS FOR A HEALTHY DIET

  • Have three meals a day with healthy snacks or fruits in-between meals.
  • Eat small portion of regular meals.
  • Balanced intake with physical activity to achieve or maintain a healthy body weight.
  • Read nutrition labels and choose foods that are suitable to the vital organs of the body especially the heart.
  • Eat at least five portions of fruits or vegetables. Fresh fruits and vegetable are more beneficial than juices.
  • Choose whole grains food such as rice, maize, oats, barley etc including their derivatives, food with much fibre such as beans, lentils peas etc.
  • Eat balanced diet which contain both macro and micro nutrients.
  • Eat plenty of water regularly at least 8 glass of water a day.
  • Eat fish especially oily fish like salmon, herring, sardines, kippers etc at least twice a week.
  • Take more of unsaturated fats/High density Lipoprotein (HDL) and avoid intake of saturated fat/Low lipid lipoprotein (LDL).
  • Lean meat and organs is advocated for rather than the beef/red meat.
  • Fats should be removed from poultry while skim or low fat dairy products are encouraged.
  • Limit intakes on cakes, pastries, high-calorie baked products and processed meat, fish and other condiment.
  • Avoid frying as a method of cooking instead grill, steam, boil and bake.
  • Limit salt and sugar intake.
  • If alcohol must be consumed, limit it to one or two glasses per day for female, then two to three glasses  per day for men .

TIPS FOR A HEALTHY DIET

  • Have three meals a day with healthy snacks or fruits in-between meals.
  • Eat small portion of regular meals.
  • Balanced intake with physical activity to achieve or maintain a healthy body weight.
  • Read nutrition labels and choose foods that are suitable to the vital organs of the body especially the heart.
  • Eat at least five portions of fruits or vegetables. Fresh fruits and vegetable are more beneficial than juices.
  • Choose whole grains food such as rice, maize, oats, barley etc including their derivatives, food with much fibre such as beans, lentils peas etc.
  • Eat balanced diet which contain both macro and micro nutrients.
  • Eat plenty of water regularly at least 8 glass of water a day.
  • Eat fish especially oily fish like salmon, herring, sardines, kippers etc at least twice a week.
  • Take more of unsaturated fats/High density Lipoprotein (HDL) and avoid intake of saturated fat/Low lipid lipoprotein (LDL).
  • Lean meat and organs is advocated for rather than the beef/red meat.
  • Fats should be removed from poultry while skim or low fat dairy products are encouraged.
  • Limit intakes on cakes, pastries, high-calorie baked products and processed meat, fish and other condiment.
  • Avoid frying as a method of cooking instead grill, steam, boil and bake.
  • Limit salt and sugar intake.
  • If alcohol must be consumed, limit it to one or two glasses per day for female, then two to three glasses  per day for men .

2 Comments

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