Recommended Diet Guidelines


The following are the recommended guidelines for healthy nutrition:

  • Eat 3-5 portions of brightly coloured vegetables each day
  • Eat 2-3 portions of dark, green leafy vegetables each day
  • Eat 3-5 portions of brightly coloured fruit each day
  • Eat red meat 3-4 times a week
  • Eat oily fish (salmon, tuna) 3-4 times a week (except if pregnant)
  • Eat eggs 5-7 times a week
  • Have breakfast every day
  • Eat at least 3 regular meals each day with two snacks in between
  • Ensure your grains are mainly wholegrain or wholewheat
  • Eat a handful of nuts / seeds each day
  • Drink 8 glasses of water each day (more if exercising or sweating)
Eat 3-5 portions of brightly coloured vegetables each day. Eat 2-3 portions of dark, green leafy vegetables each day

Keep intake of unhealthy foods to a minimum:

  • Limit intake of sugar and sugary foods
  • Limit intake of deep-fried foods
  • Limit intake of fast-foods
  • Reduce alcohol intake to 1-2 drinks on 3-4 days per week
  • Reduce consumption of pre-processed foods

These diet guidelines will go a long way to ensure you get healthy and stay healthy all your life, greatly reducing your risk of developing any degenerative and nutrition-related diseases such as diabetes type 2, heart disease and stroke as well as certain types of cancer.

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