Quick Tips for Healthy Eating

• Go for whole grain; make at least half your grain choices whole grains

• Don’t miss out on breakfast

• Choose bran-based, high fiber cereal with semi-skimmed milk for breakfast. This way you can get your energy supply, your fiber, calcium and some mineral requirement

• Aim for 3 meals per  day or 4-5 smaller meals

• Load up on vegetables and fruits

• Aim to get your 5 A Day. At least 2 fruits and 3 vegetables each day

• Try and get fruits and vegetables in different colors

• Try a new vegetable or fruit each week

• Choose from good oil and quality fat. Oily fish, a handful of nuts and mixed seeds in moderation daily enhance brain, radiant skin and beautiful hair

• Try a little mashed avocado on sandwiches instead of butter or mayonnaise

• Use herbs and spices to season your food without fat

• Nibble on a small handful of almonds or walnuts with a piece of fruit for a simple snack

• Eat more fish, this ensures good (quality) fat intake.

• Limit intake of red meat to twice a week

• Do not add salt on the table

• Limit consumption of energy-dense foods such as pies, pastries and generally fried food

• Avoid sugary beverages, a major source of calories usually with little nutritional value

• When eating out, make better choices

• Learn to say NO! Do not just eat something because it’s there.