- Keep added sugar in the diet to no more
than 25 grams a day by eating foods that do not require you to add
✑ Suggested Reading: Sugar, Sugar, Sugar! Sugar! Too Much is Bad for the Brain
- Eat the skin of fruits and cooked
vegetables, when applicable.
- Reduce consumption of refined flours and refined grains by switching to whole-grains such as whole-grain pasta, brown rice, whole-wheat cous cous, whole wheat breads, whole-grain cereals.
✑ Suggested Reading: Grain Confusion Part 2: Whole-Grains
- Choose oils/fats wisely and use them
sparingly. Preferred fat/oils: full-fat butter, ghee, coconut oil, sesame
oil, cold pressed olive oil, avocado and olives.
- Incorporate ample amounts of vegetables
into all main meals consumed daily. Remember all forms of vegetables
count, except fried. Click for 1800 kcal Sample day
- Incorporate ground provisions and starchy fruits into your diet as a main staple rather than a side dish.
- Incorporate cooked legumes; beans, peas and pulse, into your daily, diet. E.g. stewed beans, roasted channa, toasted split peas and tofu
- Eat fish, poultry, rabbit instead of red meat, meat analogues, hydrolysed protein, protein isolates and processed/luncheon meats filled with mechanically separated meats, sodium
nitrates (corned beef, salami, bolgna, tinned sausage, hot dog sausage, bacon etc.)
✑ Related article: Processed meats do cause cancer - WHO
- Consume at least 3 cups of plain
unsweetened water daily.
- Eat wholesome foods from all food groups throughout the day. You do not have to eat foods from all food groups at every meal but ensure you get a portion of food from each of the 6 groups, daily.
This ensures your body is filled with the nutrients needed in the right amounts.
Always seek help from a professional if you are having difficulty in eating healthy.
Thank you for reading!
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