Healthy eating and active living are the keys to promoting well being both now and in the future. For many of us, however, combining great taste and healthy eating can be challenging. Here are some tips to help you eat right today!
Choose a combination of food and beverages each day to get the nutrients you need. Let your health needs and nutrition goals guide you to wise food choices.
Eat Well! Choose foods and beverages from the major food groups each day. Enjoy small amounts of foods that are high in sugar and fat and low in other nutrients.
Be Sensible About Your Portions! Whether you eat at home or away, choose portions to match your own activity level and caloric needs.
Be Active! Be physically active for at least 30-60 minutes most days of the week. Children and teens should try to get 90 minutes of activity every day.
Each day, enjoy plenty of vegetables, fruits, and grains – especially whole grain foods. Choose several servings of lower fat dairy foods and lean meats, poultry, fish, eggs or beans.
The majority of your diet should be made up of vegetables, fruits and grain products. Typically low in fat, these foods are your main sources of carbohydrate and fibre.
Milk and alternatives foods, meat, poultry, fish, eggs and beans, supply protein and important nutrients. Choose lower fat milk and lean meats. Try eating fish at least twice a week and include more beans, lentils and tofu in your diet.
We all have favourite foods, some of which might be high in fat and calories. If your weight is where it should be and if you’re active, you can enjoy these foods now and then; just keep portions sensible. If weight or a health condition such as diabetes is a concern, look for lower fat (or fat free) and sugar free, low calorie versions.
To keep your weight in a healthy range, you need to balance the calories you take in from food and beverages with the calories you burn through physical activity. Striving for a healthy weight is important and may help reduce the risk of heart disease, high blood pressure, diabetes, certain cancers, and arthritis, among other health risks.
Balance what you eat with regular physical activity to maintain your weight. Your activity level affects how much food – and how many calories – your body needs. In the long-run, being active can help promote heart health, blood pressure control, stronger bones and may help lower the risk of type 2 diabetes.
Eat smart, be active, and live well. Take small steps, starting today, to match your food and lifestyle choices to your dietary and health goals. Small steps add up to success.
At Asia Fresh, we hope the information and the flavourful ideas in this section can help you make the most of your personal food choices – and enjoy foods that taste good and that are good for you!