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Have a variety of food daily balancing correct amounts

The core elements that make up a healthy dietary pattern include, cereals, vegetables of all types in different colours (e.g. green, red, yellow and orange), green leaves, fruits, pulses, fish, sea food, eggs, lean meats, nuts and oily seeds. Some of these together with condiments and herbs have functional properties providing health benefits beyond their nutritional value.

  • It is of paramount importance to customize nutrient dense feasible food choices to reflect personal preferences and cultural traditions according to recommendations throughout the life course.
  • Having a variety of food throughout the week is recommended. Yams, starchy food crops such as breadfruit and jak fruit, fresh milk and its fermented products (e.g curd, yoghurt) may be taken as per the preference to add variety to your meal.
  • Natural foods of different flavours, textures and colours improve taste, nutritional value, and appetite.
  • If necessary, a healthy snack (e.g. a fruit, cob of corn) may be consumed in between main meals.

What is the body mass index (BMI)?

The body mass index (BMI) is a measure that uses your height and weight to work out whether your weight is healthy.  BMI is calculated by dividing an adults’s weight in kilograms by their height in meters squared.  For example, A BMI of 25 means 25kg/m2. Read More