Incorporate different food groups in your diet: fruits, vegetables, lean proteins, whole grains, and healthy fats.

Aim for a colourful plate to ensure a variety of nutrients.

Pay attention to portion sizes to avoid overeating.

Use smaller plates to help control portions.

Drink plenty of water throughout the day.

Limit sugary drinks and sodas.

Reduce intake of processed and high-sugar foods.

opt for whole, unprocessed foods whenever possible.

Include lean proteins such as chicken, fish, beans, legumes, and nuts.

Consider plant-based protein sources for variety.

Choose complex carbohydrates like whole grains, oats, quinoa, and brown rice.

Limit refined carbs and added sugars.

Focus on healthy fats found in avocados, nuts, seeds, and olive oil.

Avoid trans fats and limit saturated fats.

Increase fibre intake with fruits, vegetables, whole grains, and legumes.

Aim for at least 25-30 grams of fibre per day.

Eat at regular intervals to maintain energy levels.

Don't skip breakfast; choose a nutritious start to the day.

Eat slowly and savour your food.

Pay attention to hunger and fullness cues.

Plan your meals and snacks to avoid unhealthy choices.

Prepare meals at home to control ingredients and portions.

Combine a healthy diet with regular physical activity.

Aim for at least 150 minutes of moderate exercise per week.

Ensure you get adequate sleep, typically 7-9 hours per night.

Poor sleep can affect hunger hormones and appetite.

Drink alcohol in moderation, if at all.

Be mindful of the extra calories from alcoholic beverages.

Learn to read nutrition labels to make informed choices.

Check for hidden sugars, unhealthy fats, sodium content and allergies.

If you have specific dietary needs (e.g., gluten-free, lactose intolerance), plan accordingly.

Consult with a nutritionist for personalized advice.

Use supplements wisely and only when necessary.

Get most of your nutrients from food rather than supplements.

Avoid restrictive diets and allow occasional treats.

Focus on balance and moderation.

Practice stress-relief techniques like meditation, yoga, or deep breathing.

Avoid using food as a coping mechanism for stress.

Aim for a variety of colours and types to get a range of nutrients.

Examples: Leafy greens (spinach, kale), berries, citrus fruits, carrots, and bell peppers, fresh, frozen, or dried, fruits and vegetables are fundamental to a healthy diet, providing essential vitamins, minerals, fibre, and antioxidants.

Include foods like brown rice, quinoa, whole wheat, oats, and barley that contain all parts of the grain, including the bran, germ, and endosperm, are rich in fibre and nutrients.

It remains advisable to choose whole grains over refined grains for more fibre and nutrients.

This Includes a mix of plant-based and animal-based proteins. Sources comprises of food such as chicken, turkey, fish, beans, legumes, tofu, beans, lentils, tofu, fish, chicken, turkey, and lean cuts of beef.

and low-fat dairy products that are low in saturated fat and high in essential amino acids.

May span across unsaturated fats and limit saturated and trans fats.

Examples: Avocados, nuts, seeds, olive oil, fatty fishlike salmon and mackerel are rich in omega-3 fatty acids and other beneficial fats.

Includes low-fat or fat-free options, or fortified plant-based alternatives.

Examples: Milk, yogurt, cheese, soy milk, and almond milk.

spans across almonds, walnuts, chia seeds, flaxseeds, and other nuts and seeds provide healthy fats, protein, and fibre.

Yogurt, kefir, sauerkraut, kimchi, and other fermented foods contain probiotics that support gut health.

A term often used to describe nutrient-dense foods like blueberries, kale, spinach, spirulina, and acai berries.

Ingredients like turmeric, ginger, garlic, and cinnamon that not only add flavour but also have potential health benefits.

Drink plenty of water throughout the day; limit sugary drinks and opt for herbal teas or infused water if you need flavour.

Be mindful of portion sizes to avoid overeating.

Aim for a balance of macronutrients (carbohydrates, proteins, and fats) in each meal.

Reduce intake of foods high in added sugars and salt.

Prepare meals at home to have better control over ingredients and cooking methods.

Choose healthy snacks like fruits, nuts, and yogurt instead of processed snacks.

Ensure each meal includes a variety of health foods, covering all major food groups.

opt for healthy snacks like fruits, nuts, or yogurt instead of processed snacks.

Try new recipes that incorporate health foods in delicious and creative ways.

Be mindful of ingredient lists and nutritional information to avoid added sugars, unhealthy fats, and artificial additives.

Drink plenty of water and consider adding herbal teas or infused water for variety.

Greek yogurt with berries and a sprinkle of granola.

Quinoa salad with mixed vegetables, chickpeas, and a lemon-tahini dressing.

Baked salmon with a side of steamed broccoli and sweet potato.

Apple slices with almond butter or a mix from the above group of food.

Health foods are packed with essential vitamins, minerals, and antioxidants that support overall well-being.

A diet rich in health foods can help prevent chronic diseases such as heart disease, diabetes, and cancer.

Many health foods are low in calories and high in fibre, promoting satiety and helping with weight management.

Foods high in fibre, like fruits, vegetables, and whole grains, support a healthy digestive system.

Certain nutrients found in health foods, such as omega-3 fatty acids, have been linked to improved mood and cognitive function.