6 guidelines for healthy Eating:Maintaining a healthy diet requires consuming the right amount of calories for your activity level, which balances the energy you consume and expend. Eating a variety of meals ensures your body gets all the necessary nutrients and maintains a balanced diet.

Guideline 1: Focus on Higher-Fiber Starchy Carbs

Make wholegrain or higher-fiber starchy carbs the foundation of your meals.
Choose brown rice, wholewheat pasta, or skin-on potatoes.
These foods are rich in fiber and can help you feel fuller for longer.

Guideline 2: Eat Plenty of Fruits and Vegetables

Aim for at least five servings of a variety of fruits and vegetables daily.
Include canned, dried, frozen, fresh, or juiced options.
Fruits and vegetables are rich in essential nutrients and fiber.

Guideline 3: Increase Your Intake of Seafood

Eat at least two servings of fish per week, including one serving of oily fish.
Oily fish like salmon, mackerel, and sardines are rich in omega-3 fats.
These fats may help prevent heart disease.

Guideline 4: Reduce Sugar and Saturated Fat Intake

Limit saturated fat intake to no more than 30g per day for men and 20g per day for women.
Choose unsaturated fats like avocados, nuts, and olive oil instead.
Limit sugar intake to reduce the risk of tooth decay and obesity.

Guideline 5: Consume Less Salt

Adults should consume no more than 6g of salt per day.
Use food labels to check salt content in packaged foods.
Choose low-sodium options to reduce blood pressure.

Guideline 6: Stay Active and Maintain a Healthy Weight

Regular exercise can help lower the risk of chronic diseases.
Maintain a healthy weight through a balanced diet and regular physical activity.
Use the BMI healthy weight calculator to determine your current weight.