Healthy Living

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!

Steps to healthy living

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.

Enjoy food variety!

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.

Grains, Vegetables, Fruits

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.

  • Look for the words “whole grain” on package labels of products.
  • Have plenty of fresh cut-up vegetables in your meals.
  • Buy fresh fruit or vegetables and eat them on daily basis.
  • Consider dry fruits such as raisins, walnuts and almonds on your eating style.

Dairy Foods and Meats

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.

Fitting in favourites

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.

Your healthy weight

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.

Physical activity

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.

  • Accumulate 30-60 minutes of activity most days of the week.
  • Check with your doctor before starting a physical activity routine.
  • Participate in a variety of activities that increase your heart rate and stretch or strengthen muscle.
  • You don’t need to follow a strict work-out regimen. Everyday activities, such as climbing stairs, biking and walking, count!

To your health!

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!