Tip: Prioritise vegetables, fruits, legumes, and whole grains for nutrients and fibre.

Best for:
Supporting satiety
Stabilising blood sugar
Lowering chronic disease risk
Improving digestion
Lowering bad cholesterol
Lessening inflammation

Tip: Swap ultra-processed snacks and refined carbs for whole foods cooked at home.

Best for:
Boosting nutrition
Reducing excess calories and cravings

Tip: Start meals with eggs, legumes, fish, or dairy.

Best for:
Helping steady glucose release
Keeping full for longer

Tip: Carry water throughout the day; tea or herbal infusions count too.

Best for:
Aiding digestion
Maintaining energy
Appetite regulation

Tip: Cut sugary drinks and excess salt; read labels.

Best for:
Reducing risks of obesity
Preventing heart disease and hypertension

Tip: Use olive oil, nuts, seeds, and oily fish for healthy fats.

Best for:
Supporting heart and brain health
Nutrient absorption

Tip: Add yoghurt, kefir, pickles, or curd dishes

Best for:
Promoting gut microbiome health and digestion.

Tip: Eat intently, without screens, slowly, and with portion awareness.

Best for:
Understanding fullness cues
Preventing overeating

Tip: Meal-prep or plan weekly menus

Best for:
Preventing last-minute junk choices
Balancing nutrition

Tip: Pair foods like tomatoes and olive oil, spinach and lemon.

Best for:
Improving nutrient absorption

Tip: Steer clear of extreme diets; focus on balanced, sustainable food habits.

Best for:
long-term health and consistency
Nutrient adequacy