Heart Mark

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Basics of healthy eating

  • Healty Plate Model

Our simple steps to eating better:

Eat more healthy foods such as

    • A variety of fruits and vegetables, at least 5 a day
    • Beans and lentils for quality carbohydrate, protein and fibre
    • Dairy foods for calcium, protein, minerals and vitamins 
    • Wholegrain starchy foods (whole wheat bread, brown rice, oats, whole wheat pasta, barley) instead of refined cereals 
    • Fish, eggs and lean meat instead of processed and fatty meats
    • Plant oils like olive oil, canola, avocados, nuts and seeds instead of hard fats (butter, brick margarine or lard)
    • Water, tea or coffee instead of sugary drinks

Enjoy your food but eat less

    • Eating is about sharing experiences and good food 
    • Eating too much can lead to weight gain, diabetes and heart disease 
    • Reduce your portion sizes of fatty, starchy and sugary foods if you are overweight
    • Aim for a balanced plate: ¼ protein, ¼ starch and ½ vegetables and fruit on your plate

Eat less foods with added sugar, salt and unhealthy fats

    • Limit fast foods, biscuits, chocolates, chips, fatty meat and processed meat, sweets and baked products
    • Avoid sugary drinks. They don’t satisfy appetite, causing weight gain.
    • Choose less salty foods and use less salt at home to prevent high blood pressure
    • Look out for the Heart Mark on foods to help you choose healthier options.

Dietary Guidelines

Our steps to eat better are based on the latest dietary guidelines. What does this mean?

Dietary guidelines are up-to-date summaries on how to eat to prevent diseases like diabetes, heart disease and strokes. It is not based on opinion or popular trends. Guidelines are created after carefully reviewing the latest scientific research. Dietary guidelines focus more on food choices rather than just nutrients. Here are a few examples from around the globe: