Three keys to healthy eating

1. Eat a variety of fruits and vegetables every day.

Fruits and vegetables are vital sources of vitamins, minerals, and other essential elements to good health. WHO states that your body needs at least five portions of fruits and vegetables every day. These portions do not include starchy roots, such as potato or cassava.

2. Eat only moderate amounts of fats and oils.

WHO recommends that you limit your intake of fried foods and processed or commercially baked foods, which often contain unhealthy fats. When possible, cook with unsaturated vegetable oils.c These oils are better than those that are high in saturated fats.

3. Limit your intake of salt and sugar.

WHO recommends that adults restrict their total daily intake of salt to less than one teaspoonful. WHO also recommends a total intake of less than 60 milliliters (12 level teaspoons) of free sugars daily.d Sugar is the main ingredient of many processed foods and drinks. For example, an average 355-milliliter (12 fl oz) soft drink contains up to 50 milliliters (10 teaspoons) of sugar. While soft drinks contain many calories, they provide little or no nutritional value.

The Bible says: “The shrewd one sees the danger and conceals himself, but the inexperienced keep right on going and suffer the consequences.” (Proverbs 22:3) If you act shrewdly in your eating habits and make any necessary changes, you show appreciation to God for your life and health.

Misconception: “I’ve been eating unhealthy food for so long that it won’t help me if I change my eating habits.”

Fact: Researchers have found that eating healthier now will reduce your risk of premature death and that you will gain more benefits the longer you maintain a good diet.