1. Eat a variety of foods – To maintain good health, we need around 40 different nutrients, and no single food source can supply all. Therefore, it is essential to make balanced food choices over time. A low-fat dinner could follow a high-fat lunch.
  2. Base your diet on foods rich in carbohydrates – Around half the calories in our diet must come from carbohydrate-rich food, such as rice, potatoes and bread. It is essential to include at least one of these at every meal.
  3. Replace saturated with unsaturated fat – Fats are essential for the proper functioning of the body. However, too much fat can negatively affect our cardiovascular health. Consumption of total and saturated fats must be limited. Avoid trans-fat altogether. When cooking, prefer boiling, steaming or baking rather than frying.
  4. Enjoy plenty of fruits and vegetables – Fruits and vegetables are the most essential foods for providing vitamins, minerals and fibre. We should try to eat at least two servings a day. For instance, a glass of fresh fruit juice at breakfast, an apple and a piece of papaya as snacks and a good portion of different vegetables at each meal can make a lot of difference.
  5. Reduce salt and sugar intake – A high consumption of salt can result in high blood pressure and increased risk of cardiovascular diseases. When shopping, choose low sodium products. When cooking, substitute salt with spices. When eating, do not keep salt at the table and do not add salt before tasting. Now, sugar provides sweetness, but sugary foods and drinks are rich in energy and can be enjoyed in moderation as occasional treats. Use fruits instead to sweeten foods and beverages.
  6. Drink plenty of fluids – We need to drink at least 1.5 litres of fluid every day. Even more, if it is a scorching day or if we are physically active.
  7. Get on the move and make it a habit – Physical activity is vital for people with any body type, any weight range and health conditions. It helps in burning off the extra calories and is good for the heart and circulatory system. Physical exercise maintains or even increases our muscle mass. Physical activity helps us focus and improves overall well-being. We do not have to be top athletes to get on the move. We all could start using the stairs instead of the elevator, go for a walk during lunch breaks and make time for weekend activities.