Good meal is essential

 A healthy life is supported by a balanced and varied diet that includes nutrient-dense foods from all major food groups while limiting unhealthy fats, sugar, and salt. 

Core Food Groups for a Healthier Life

The foundation of a healthy diet is built around consuming a variety of foods in appropriate amounts. 

• Fruits and Vegetables: Aim for at least five portions (400g) of a variety of fruits and vegetables every day. They are rich in vitamins, minerals, fiber, and antioxidants, which help protect against disease.
• Whole Grains: Base your meals on higher-fiber whole grains like brown rice, whole-wheat pasta, oats, and whole-wheat bread. These provide sustained energy and fiber, which aids digestion and can help lower cholesterol.
• Healthy Proteins: Incorporate lean protein sources such as fish (especially oily fish like salmon, mackerel, and trout for omega-3 fatty acids), poultry, beans, peas, lentils, eggs, and nuts. Limit red and processed meats.
• Dairy and Alternatives: Choose low-fat or fat-free dairy products (milk, yogurt, cheese) or calcium-fortified plant-based alternatives (like soy drinks) to ensure adequate calcium intake for strong bones.
• Healthy Fats: Use unsaturated fats found in vegetable oils (olive, canola, sunflower) and foods like avocados and nuts in moderation. These are preferable to saturated and trans fats found in fatty meats, butter, and many processed snacks.

Key Dietary Guidelines

Adhering to general principles helps in maintaining a healthy eating pattern over time. 

• Limit Saturated and Trans Fats: Reduce intake of saturated fats to less than 10% of total energy intake and avoid industrially-produced trans fats to lower the risk of heart disease.
• Cut Down on Sugar: Limit your intake of free sugars (sugars added to foods or drinks, and those naturally present in honey, syrups, and fruit juices) to less than 10% of total daily energy, and ideally less than 5% for additional health benefits.
• Reduce Salt: Keep salt intake to less than 5 grams (about one teaspoon) per day to help prevent high blood pressure and reduce the risk of heart disease and stroke. Use herbs and spices for flavoring food instead of salt.
• Stay Hydrated: Drink plenty of fluids, preferably water, throughout the day to stay hydrated.
• Maintain Balance: Balance calorie intake with physical activity to maintain a healthy weight. 

Resources for Healthy Eating

For more information and practical guidance, consult authoritative sources such as the World Health Organization (WHO), the American Heart Association, or use tools like the Healthy Eating Plate guide to plan balanced meals.