Nutrition

Nutrition is the food we eat and fluids we drink. The quality and quantity directly affects our health. Eating a healthy diet, mostly made up of whole plant foods such as fruits, vegetables, legumes, whole grains, nuts and seeds, is associated with a lower risk of developing chronic diseases such as type 2 diabetes, obesity, heart disease and some cancers, as well as increased energy and well-being.

On the other hand, a diet high in ultra-processed and fast convenience foods increases the risk of premature death and chronic diseases.

Eating a plant-based diet, which is lower in saturated fats and nitrite/nitrate preservatives, and higher in beneficial nutrients, has been shown to improve cardiovascular health, maintain a healthy weight, reduce inflammation and improve gut health (the microbiome). Maintaining a healthy weight is also vital in reducing the risk of 13 cancers.

It is also recommended to avoid artificial sweeteners in any foods/drinks as they have a negative effect on gut and microbiome health.

Top 10 tips

Eat real food and less processed food- food that ran, swam, grew, or flew
Beat diabetes and eat less sugar and processed grains such as bread and cereals
Eat slowly and mindfully
Write a list of what you would enjoy eating for the week and shop only for that list
Eat more vegetables and fruits. Go for colour and variety-eat the rainbow
Water is best to quench your thirst. Skip the sugary drinks, and juice
Choose good carbs, switch to whole grains and limit portion size especially in the evening
Eat more nuts, beans and lentils for protein and reduce red meat to 1-2 times a week and avoid processed meats such as bacon, salami, and ham
Try to have oily fish twice a week- salmon, mackerel, anchovy, sardines, herring
Choose a fibre-filled diet, rich in whole grains, vegetables, and fruits for a healthy gut

Nutrition

Eat real food and less processed food- food that ran, swam, grew, or flew

Beat diabetes and eat less sugar and processed grains such as bread and cereals

Eat slowly and mindfully

Write a list of what you would enjoy eating for the week and shop only for that list

Eat more vegetables and fruits. Go for colour and variety-eat the rainbow

Water is best to quench your thirst. Skip the sugary drinks, and juice

Choose good carbs, switch to whole grains and limit portion size especially in the evening

Eat more nuts, beans and lentils for protein and reduce red meat to 1-2 times a week and avoid processed meats such as bacon, salami, and ham

Try to have oily fish twice a week- salmon, mackerel, anchovy, sardines, herring

Choose a fibre-filled diet, rich in whole grains, vegetables, and fruits for a healthy gut

Physical Activity