- Eat a wide variety of foods from different food groups daily to supply all the nutrients needed. No single food can supply all the nutrients needed by the body.
- Eat mostly foods derived from plants—vegetables, fruits, whole grains, and legumes.
- Limit foods of animal origin. Animal foods contain a lot of fat, especially saturated fat. Evidence indicates that total fat should not exceed 30% of total energy intake to avoid unhealthy weight gain. Moreover, fat intake should consist of more unsaturated fats than saturated fats while trans fats should be avoided.
- Limit highly processed foods: Such foods usually contain chemicals that the body cannot handle in large amounts.
- Limit intake of free (simple) sugars to less than 10% of total energy intake. A further reduction to less than 5% of total energy intake is suggested for additional health benefits. Beware of hidden sugars in refined carbohydrates such as white rice, white flour (white bread, pastries), and other highly processed foods and drinks.
- Keep salt intake to less than one level teaspoon to prevent hypertension and reduce the risk of heart disease and stroke. (A teaspoon of salt is 6 grams and contains much more than the amount of sodium needed per day)
- Energy intake (calories) should be in balance with energy expenditure. An adult should be engaged in at least thirty (30) minutes of moderate exercise five days a week.
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