Healthy Eating

Why it matters

A healthy diet protects against heart disease, stroke, type 2 diabetes, and some cancers, and it helps you keep a healthy weight. ^[1] You don't need a special diet — small, steady changes add up.

Building a balanced plate

• Fill half your plate with vegetables and fruit. The World Health Organization recommends at least 400 grams (about five portions) a day. ^[1]
• Make a quarter of the plate whole grains — brown rice, whole-wheat roti, oats.
• Make a quarter protein — pulses (daal, chana), beans, fish, eggs, chicken, or lean meat. ^[4]
• Choose healthier fats, such as vegetable oils, nuts, and seeds, over butter, ghee, and fried foods. ^[1]
• Drink water instead of sugary drinks.

Cutting sugar and salt

The WHO advises keeping free sugars — sugar added to food and drinks, plus sugar in honey, syrups, and fruit juice — below 10% of your daily energy, and ideally below 5%. ^[2] For salt, the advice is less than 5 grams a day. ^[3]

• Cut back on soft drinks, sweetened tea, and desserts.
• Taste food before adding salt, and use herbs, lemon, and spices for flavour.
• Limit processed foods, pickles, and salty snacks.
• Read food labels and compare products.

Smart swaps

• White bread → whole-grain bread or roti.
• Fried snacks → roasted chana, nuts, or fruit.
• Sugary drink → water, or water with lemon.
• Large portions → a smaller plate, and eat slowly.