Hospital in Nairobi

Healthy Eating

Did you know that healthy eating can significantly reduce your chances of developing heart disease and cancer?

A proper diet can improve all aspects of life, from brain function to physical performance. Food affects all your cells and organs.

It would help if you aimed to consume whole foods at least 80-90% of the time.

The term “whole foods” generally describes natural, unprocessed foods containing only one ingredient.

If the product looks like it was made in a factory, then it’s probably not a whole food.

Whole foods tend to be nutrient-dense and have a lower energy density. This means that they have fewer calories and more nutrients per serving than processed foods.

In contrast, many processed foods have little nutritional value and are often referred to as “empty” calories. Eating them in large amounts is linked to obesity and other diseases.

Foods to Eat

Try to base your diet around these healthy food groups:

Vegetables : These should play a fundamental role in most meals. They are low in calories yet full of essential micronutrients and fibre.

Fruits : A natural sweet treat, fruit provides micronutrients and antioxidants that can help improve health

Meat and fish : Meat and fish have been significant sources of protein throughout evolution. They are a staple in the human diet, although vegetarian and vegan diets have become popular as well.

Nuts and seeds : These are one of the best fat sources available and also contain essential micronutrients.

Eggs: Considered one of the healthiest foods on the planet, whole eggs pack a powerful combination of protein, beneficial fats and micronutrients.

Dairy : Dairy products such as natural yoghurt and milk are convenient, low-cost sources of protein and calcium.

Healthy starches : For those who aren’t on a low-carb diet, whole food starchy foods like potatoes, quinoa and Ezekiel bread are healthy and nutritious.

Beans and legumes : These are fantastic sources of fibre, protein and micronutrients.

Beverages : Water should make up the majority of your fluid intake, along with drinks like coffee and tea.

Herbs and spices: These are often very high in nutrients and beneficial plant compounds.

Foods to Avoid Most of the Time

By following the advice in this article, you will naturally reduce your intake of unhealthy foods.

No food needs to be eliminated forever, but some foods should be limited or saved for special occasions.

These include:

Sugar-based products : Foods high in sugar, especially sugary drinks, are linked to obesity and type 2 diabetes.

Trans fats : Also known as partially hydrogenated fats, trans fats have been linked to severe diseases, such as heart disease.

Refined carbs : Foods that are high in refined carbs, such as white bread, are linked to overeating, obesity and metabolic disease.

Vegetable oils : While many people believe these are healthy, vegetable oils can disrupt your body’s omega 6-to-3 balance, which may cause problems

Processed low-fat products : Often disguised as healthy alternatives, low-fat products usually contain a lot of sugar to make them taste better.


Practically, no food is strictly off-limits, and moderation is key.


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