© 2020 MINISTRY OF HEALTH - All Rights Reserved

  • Ministry of Health

How to Eat Healthy

Updated: Apr 16, 2019

Have you ever noticed what kind of food you eat daily? Do you usually skip your breakfast and prefer a mid-day snack over a balanced lunch at work?


When it comes to nutrition, people rarely think of how healthy they eat, and choose not to improve their diets due to numerous reasons: lack of time/motivation, lifestyle, bad eating habits, and even core beliefs. In this article, we will break practical ways down on how to make your food healthier and what tips to follow to have a well-balanced diet.


Calories Consumption

Successful diet mantras claim that the proper amount of calories is the key to a healthy life, so that you can balance how much energy your body stores and how much it consumes at a later time. Limit the dosage between 2,300 to 2,500 calories per day for men and between 1,800 to 2,000 calories for women. If you eat excess calories, the fat piles up inside the adipocyte, which can lead to being overweight and obese.


Eat Carbs

Starchy foods is the most commonly used type of carbohydrate and plays a vital role in your healthy diet. Pasta, potatoes, rice, oats and whole grains make up a significant chunk of the food you eat and shouldn't be less than one third of the daily intake.

Healthy starches is a great source of vitamins B, fibre, potassium and energy, which helps you feel full longer.

There is a common belief that starchy foods are fattening by nature. This is not true as the carbohydrate they comprise have 0.5 calories of fat per each gram. Just make sure you count the fats when you are cooking the foods and keep an eye on the calories content, such as cheddar sauce on chips and creamy rice sauces.


Eat Veggies and Fruits

Studies show that eating a lot of fruits and veggies may help you stay in fine fettle and be less prone to diseases. All the diets high in fruits and veg are linked to health benefits so it’s recommended that we eat a minimum of 400g (aka 5 A DAY) of both fruits and veggies daily.

Fill at least half of your plate with various veg and fruits, as they are rich in many nutrients: vitamins C, minerals, folate and potassium – the acids many people today are short on.


Eat More Fish

Fish appears to provide a good dosage of help-boosting protein and is high in long-chain omega 3 acids, which include docosahexaenoic and eicosapentaenoic to help prevent cardiovascular diseases and lower blood pressure. Eating fish twice a week is recommended for optimal health, adding one portion of oily fish to the menu, too.

The fish varieties boast being able to improve heart, brain and eye health:

· Salmon

· Sardines

· Pilchards

· Crabs

· Trout

· Haddock

· Coley

· Cod


Reduce Salt Intake

Diets high in salt can potentially increase your blood pressure. Hypertension could harm the kidneys over time, develop heart diseases or even lead to a stroke.

Keep an eye on the sodium levels you add to the food, and buy fresh produce rather than a packaged analogue. Should you see an item keeping well in the fridge for a few days or weeks, that’s a warn that hidden sodium content is abnormally high.

Read nutrition labels as a matter of course. Sodium level of more than 1.5g/100g means the food item is salty. Limit the daily usage of sodium to 6g for adults and children above 11 years old. Younger kids should intake even a fewer amount.



By Michael Noot