Health Tips

General Guidelines for a Healthy Diet

The main recommendations of healthier eating are to enable good health, through eating foods that are healthy, nutritious and wholesome. A good diet is simple to follow and does not require buying any books or special foods. A good diet is one which is flexible and can be followed throughout life. A good diet is one which will maintain a fit and healthy body. Good nutrition is the basis of all good health.

The main recommendations of healthier eating are:


  • eat a variety of foods each day
  • eat breakfast every day
  • eat regular meals throughout the day to ensure you stabilise your blood sugar levels
  • eat 3-4 fruits a day
  • eat at least 5-7 different coloured vegetables a day
  • eat 1-3 servings of dark-green, leafy vegetables each day (these servings should be part of the 5-7 servings of vegetables)
  • ensure most of the servings of vegetables each day are raw, although steaming is okay as that keeps the nutrients in
  • try to cook tomatoes in olive oil, which releases the antioxidant lycopene from the tomatoes – studies have found that cooked tomatoes (especially if they have been cooked in olive oil) have a higher antioxidant content than raw tomatoes, although raw tomatoes are still very good for you too
  • eat lean cuts of meat 3-4 times a week – meat is a good source of quality protein
  • eat eggs a few times a week – eggs are highly recommended as an excellent source of protein and the yolk is full of antioxidants
  • eat oily fish (such as salmon, mackerel, sardines, tuna) three times a week – if you are pregnant, there are certain fish (and shellfish) that need to be avoided: shark, swordfish, sea bass, tile fish, tuna steaks (these are fish that may have high mercury levels, which can cause health problem for the unborn baby)
  • eat plenty of wholegrain or wholewheat breads, cereals or non-wheat alternatives (for gluten intolerance), such as quinoa, tapioca, soy, semolina
  • ensure you include plenty of legumes such as barley, lentils and chickpeas in your diet each day
  • use olive oil , sunflower oil or canola oil (check to make sure the canola oil is not genetically modified – if it is not, it will usually say so on the label) when cooking or in salads – the best of these are cold pressed oils which retain all of their flavour, aroma, and nutritional value
  • eat a handful of nuts and seeds each day – they contain essential fatty acids and various vitamins and minerals necesarry for good health


  • limit intake of sugar and sugary foods
  • limit intake of fried foods
  • limit alcohol intake – women are advised to have no more than 2 alcoholic drinks per day and men advised to have no more than 3 alcoholic drinks per day, with at least 2 alcohol free days per week
  • limit intake of processed foods – most of the nutrients in these foods have been stripped away by processing, so you are eating empty calories which do nothing to enhance health

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Source by Jaklina Trajcevska

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