jamsed · · 2 min read
Healthy eating does not require special diets or expensive foods. A simple way to think about everyday meals is the balanced plate, which helps you get a variety of nutrients without counting everything.
Fill about half your plate with vegetables and fruit. Aim for variety and colour, from leafy greens and gourds to citrus, bananas and seasonal fruit. They provide fibre, vitamins and minerals.
Fill about a quarter with whole grains or starchy foods, such as brown or parboiled rice, whole wheat roti, oats or potatoes. Whole grains tend to keep you full longer than refined ones.
Fill about a quarter with protein: fish, eggs, chicken, lentils, beans, chickpeas or tofu. Mixing plant and animal sources works well, and lentils are an affordable staple across our region.
Choose healthy fats in moderate amounts, such as nuts, seeds and vegetable oils, and limit deep-fried foods, very sugary snacks and drinks, and heavily processed foods.
Practical tips: watch portion sizes, eat slowly, drink water, cook at home when you can, and read labels for salt and added sugar.
Needs differ with age, activity and health. If you have a condition such as diabetes, kidney problems or allergies, or are pregnant, follow advice from a qualified doctor or dietitian.
This article is for general information only and is not medical advice.
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