Maintaining a nutritious diet supports the prevention of malnutrition and non-communicable illnesses like diabetes, heart disease, stroke, and cancer. Poor eating habits and a sedentary lifestyle are among the top global health risks.
Transitioning to healthier eating doesn’t need to be an all-or-nothing approach. You don’t have to completely give up your favorite foods or overhaul your diet overnight—start with small, gradual adjustments instead.
5 key principles
#1 Moderation
End your meal feeling satisfied—not still hungry, but not uncomfortably full.
#2 Say no to emotional eating
Avoid using food to cope with stress or emotions. Instead, try engaging in an activity like taking a walk.
#3 Use smaller portions
Serve your meals on smaller plates. Pair your meal with a side of salad and finish with fresh fruit for a balanced conclusion.
#4 Variety and balance
Eat a wide range of foods from all food groups. Aim for a mix of fruits, vegetables, whole grains, lean proteins, and healthy fats.
#5 Embrace mindfulness
Turn off distractions like the TV or your phone. Eat slowly, savor each bite.
7 Practical Tips for Healthy Eating
#1 Start your day right with breakfast
Never skip breakfast. Choose a balanced meal high in fiber and low in fat, sugar, and salt, such as whole-grain cereal with fresh fruit or whole-grain toast with avocado.
#2 Make carbs the foundation
Fill just over a third of your plate with starchy carbohydrates like whole-grain bread, brown rice, or sweet potatoes. These are energy-packed and a good source of fiber.
#3 Go for five a day
Aim to eat at least five portions of fruits and vegetables daily. Incorporate a mix of fresh, frozen, canned, dried, or juiced options to keep your meals interesting and nutrient-rich.
#4 Fish for health
Include fish in your meals twice a week, with at least one portion of oily fish like salmon, sardines, or mackerel for omega-3 fats that support heart health.
#5 Limit processed foods
Cut back on packaged and processed foods, which often contain excess sugar, salt, and unhealthy fats. Opt for homemade meals using fresh ingredients whenever possible.
#6 Be mindful of fats and salt
Choose lean cuts of meat, trim visible fat, and replace saturated fats like butter with healthier options such as olive oil. Keep your salt intake below 5g per day by checking food labels and minimizing salty snacks.
#7 Stay hydrated
Drink six to eight glasses of fluids daily to avoid dehydration. Focus on water, lower-fat milk, or low-sugar drinks, and minimize sugary sodas or energy drinks.
