The 12 commandments of nutrition

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Home > Diet & Fitness > Diet and food > The 12 commandments of nutrition

Add more plant foods, fresh fruits, vegetables, and whole grains to boost your protection from disease

Choose dark green salad leaves - the darker, the more nutritious
Add beans to soups and salads - they are high in fibre and protein
In place of butter or margarine in cooking, try olive oil as it contains more mono-saturated fat than saturated
Eat fewer processed or packaged foods. No crackers or cookies as they contain hydrogenated or partly hydrogenated oils (that reads fatty acids)
Cook at home more - that way you have all the say in what you eat
Keep healthy snacks at hand. So, whenever you feel hungry, instead of reaching out for that potato chip, you might as well eat a rice cake, whole grain cereal, a fruit, or vegetable
Avoid charring grilled foods. Remove visible fat before cooking to minimise flare-ups and the formation of potential carcinogens (cancer causing substances)
When shopping, use the food labels to make smart choices. Check the serving size first to learn the calories and nutrient amounts
Eat three square meals a day. Never skip your breakfast boost. Eat a protein-rich lunch to keep you going. Eat light at night
Order restaurant food, prepared the way you want it. For example, broiled fish instead of fried
If you are trying to control your weight, don't deprive yourself. You can still eat your high-calorie favourites, as long as they are less often and in smaller portions.

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