Tips for maintaining a healthy diet:
1. Eat a variety of food, including fruits and vegetables
- Every day, eat a mix of wholegrains like wheat, maize and rice, legumes like lentils and beans, plenty of fresh fruit and vegetables, with some foods from animal sources (e.g. meat, fish, eggs and milk).
- Choose wholegrain foods like unprocessed maize, millet, oats, wheat and brown rice when you can; they are rich in valuable fibre and can help you feel full for longer.
- For snacks, choose raw vegetables, fresh fruit, and unsalted nuts.
2. Cut back on salt
- Limit salt intake to 5 grams (equivalent to a teaspoon) a day.
- When cooking and preparing foods, use salt sparingly and reduce use of salty sauces and condiments (like soy sauce, stock or fish sauce).
- If using canned or dried food, choose varieties of vegetables, nuts and fruit, without added salt and sugars.
- Remove the salt shaker from the table, and experiment with fresh or dried herbs and spices for added flavor instead.
- Check the labels on food and choose products with lower sodium content.
3. Eat moderate amounts of fats and oils
- Replace butter, ghee and lard with healthier fats like olive, soy, sunflower or corn oil when cooking.
- Choose white meats like poultry and fish which are generally lower in fats than red meat; trim meat of visible fat and limit the consumption of processed meats.
- Select low-fat or reduced-fat versions of milk and dairy products.
- Avoid processed, baked and fried foods that contain industrially produced trans-fat.
- Try steaming or boiling instead of frying food when cooking.
4. Limit sugar intake
- Limit intake of sweets and sugary drinks such as fizzy drinks, fruit juices and juice drinks, liquid and powder concentrates, flavoured water, energy and sports drinks, ready-to-drink tea and coffee and flavoured milk drinks.
- Choose fresh fruits instead of sweet snacks such as cookies, cakes and chocolate. When other dessert options are chosen, ensure that they are low in sugar and consume small portions.
- Avoid giving sugary foods to children. Salt and sugars should not be added to complementary foods given to children under 2 years of age, and should be limited beyond that age.
5. Stay hydrated: Drink enough water
Good hydration is crucial for optimal health. Whenever available and safe for consumption, tap water is the healthiest and cheapest drink. Drinking water instead of sugar-sweetened beverages is a simple way to limit your intake of sugar and excess calories.
6. Avoid hazardous and harmful alcohol use
Alcohol is not a part of a healthy diet. Drinking alcohol does not protect against COVID-19 and can be dangerous. Frequent or excessive alcohol consumption increases your immediate risk of injury, as well as causing longer-term effects like liver damage, cancer, heart disease and mental illness. There is no safe level of alcohol consumption.