By Namita S. Kalla | December 30, 2024
Enjoy diverse foods from to minimise disease risks like diabetes and hypertension. Eat colourful fruits, vegetables, whole grains
Image: Canva
Prioritise protein-rich foods to maintain muscle strength. Add grilled fish, lentil soup, or fortified soy milk to your diet
Image: Canva
Include fruits and vegetables in meals and snacks for fiber and vitamins. Top oatmeal with fresh berries, add spinach to eggs
Image: Canva
Fortified foods or supplements ensure adequate B12 intake. Choose fortified cereals or consult a doctor about B12 tablets
Image: Canva
Season meals with herbs and citrus instead of salt to reduce sodium. Add basil and lemon zest to roasted chicken
Image: Canva
Opt for unsaturated fats like olive oil or avocados over saturated fats. Use olive oil for salad dressing instead of creamy sauces
Image: Canva
Stay hydrated to support digestion and nutrient absorption. Drink water regularly and avoid sugary sodas or juices
Image: Canva
Choose whole grains for sustained energy and fibre. Swap white bread with whole-grain or multigrain bread
Image: Canva
Include calcium-rich foods like dairy or fortified non-dairy products. Add low-fat yogurt or almond milk to smoothies
Image: Canva
Maintain appropriate portion sizes to manage calorie intake. Use smaller plates and avoid second servings
Image: Canva