30 Core Tips for Healthy Eating and Balanced Nutrition

Increase Vegetable and Fruit Intake

1. Vegetables and fruits provide essential vitamins, minerals, dietary fiber, and phytochemicals. Eating more of them helps reduce the risk of obesity and chronic diseases.

2. Aim to include vegetables in every meal—consume at least 300g of fresh vegetables daily, with dark-colored varieties making up over half.

3. Boost fruit consumption by eating fresh fruit daily (200–350g).

4. Eat a variety of vegetables (3–5 types daily) and fruits (1–2 types daily), aiming for at least 10 different kinds per week.

5. Vegetables and fruits have unique nutritional benefits and flavors—they shouldn't replace each other.

6. Cooking methods affect vegetable nutrition. Opt for techniques that preserve nutrients and natural flavors while minimizing added oil, salt, and sugar.

7. Buy and store vegetables and fruits properly to maintain freshness, flavor, and nutrients while reducing waste.

8. Choose fresh produce whenever possible. For processed options, check nutrition labels and pick products low in sugar, salt (sodium), and fat.

9. People with obesity or chronic conditions should consult a doctor or nutritionist for personalized advice on vegetable and fruit intake.

10. Encourage cafeterias, restaurants, and schools to offer more vegetable and fruit options.

Boost Whole Grain Consumption

11. Whole grains retain their natural nutrients and are rich in fiber, B vitamins, and minerals.

12. True whole grains keep the entire grain kernel intact during processing—refined or mixed grains don't qualify.

13. When buying whole-grain products, check appearance and labels (for packaged items) to make informed choices.

14. Adults should consume 50–100g of whole grains daily. Current intake in many regions is low, so increasing it is beneficial.

15. Moderate whole-grain intake helps maintain a healthy weight and benefits those with diabetes, obesity, or high cholesterol.

16. Include whole grains in at least one meal daily—mix them with refined grains in dishes like rice or porridge.

17. Older adults or those with digestive issues should balance whole grains with refined grains for easier digestion.

18. Adjust cooking methods to improve the texture and taste of whole grains.

19. Whole grains have higher unsaturated fat content and shorter shelf lives than refined grains—store them properly.

20. Support food industry innovation in developing diverse, tasty whole-grain products for wider accessibility.

Eat More Seafood

21. Seafood is a great source of high-quality protein, healthy fats (like omega-3s), and micronutrients.

22. Aim for 1–2 servings (300–500g) of fish, shrimp, or shellfish weekly. Children, pregnant women, and seniors may benefit from slightly more.

23. Seafood is low in calories and saturated fat but rich in protein, making it ideal for meeting daily nutritional needs.

24. Fatty fish (e.g., salmon, eel, mackerel) are high in omega-3s (DHA/EPA) and vitamins A and D.

25. Seaweed (e.g., kelp, wakame, nori) provides iodine, vitamin K, and folate, enhancing dietary diversity.

26. Shellfish (e.g., clams, oysters) are excellent sources of iron, zinc, and iodine.

27. Fresh seafood tastes best—try steaming, stir-frying, or braising for optimal flavor.

28. If freezing seafood at home, seal it properly to prevent nutrient loss and contamination.

29. Dried seafood (e.g., packaged options) offers convenience; always check labels or consult a nutritionist when purchasing.

30. Encourage businesses to innovate and expand seafood variety to meet consumer needs and promote healthier diets.