Eat a combination of different foods, including fruit, vegetables, legumes, nuts and whole grains. Adults should eat at least five portions of fruit and vegetables per day.
Eating fresh fruit and vegetables as snacks; eating a variety of fruits and vegetables, and eating them in season.
Taking healthy food will reduce your risk of malnutrition and non-communicable diseases (NCDs) such as diabetes, heart disease, stroke and cancer.
Some people consume twice the recommended amount of sodium, putting them at risk of high blood pressure, which in turn increases the risk of heart disease and stroke.
Most people get their sodium through salt. Reduce your salt intake to 5g per day, equivalent to about one teaspoon.
It’s easier to do this by limiting the amount of salt, soy sauce, fish sauce and other high-sodium condiments when preparing meals; removing salt, seasonings and condiments from your meal table; avoiding salty snacks; and choosing low-sodium products.
Consuming excessive amounts of sugars increases the risk of tooth decay and unhealthy weight gain. In both adults and children, the intake of free sugars should be reduced to less than 10% of total energy intake.
