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How to Stay Healthy: A Guide to a Better Life

How to Stay Healthy: A Guide to a Better Life

Staying healthy is essential for living a fulfilling and happy life. With the right lifestyle choices, you can improve your physical and mental well-being, prevent diseases, and boost your overall energy levels. In this article, we will explore the key habits that contribute to a healthier life.

1. Maintain a Balanced Diet

One of the most important aspects of staying healthy is eating a well-balanced diet. Your body requires a variety of nutrients to function properly. Here are some dietary tips:

Eat More Fruits and Vegetables: They are rich in vitamins, minerals, and fiber that support overall health.

Include Lean Proteins: Foods like chicken, fish, eggs, beans, and nuts provide essential proteins for muscle growth and repair.

Limit Processed Foods: Processed foods often contain unhealthy fats, added sugars, and preservatives that can contribute to health problems.

Stay Hydrated: Drinking enough water is crucial for digestion, circulation, and temperature regulation.

2. Exercise Regularly

Physical activity is vital for maintaining good health. Regular exercise helps control weight, strengthens muscles and bones, and enhances cardiovascular health. Some effective exercises include:

Walking or Jogging: A simple way to keep your heart healthy and burn calories.

Strength Training: Lifting weights or doing bodyweight exercises can improve muscle tone and bone density.

Yoga and Stretching: Helps with flexibility, relaxation, and mental well-being.

Sports and Recreational Activities: Engaging in fun activities like swimming, cycling, or dancing can make exercise enjoyable.

3. Get Enough Sleep

Adequate sleep is crucial for your body to recover and function properly. Lack of sleep can lead to weakened immunity, poor concentration, and increased risk of chronic diseases. Here are some tips for better sleep:

Stick to a Schedule: Try to sleep and wake up at the same time every day.

Create a Comfortable Environment: A dark, quiet, and cool room helps improve sleep quality.

Limit Screen Time Before Bed: Blue light from phones and computers can disrupt your sleep cycle.

Avoid Caffeine Before Bed: Consuming caffeine late in the day can interfere with sleep.

4. Manage Stress Effectively

Chronic stress can negatively impact your physical and mental health. Finding healthy ways to manage stress is essential. Some effective stress-relief techniques include:

Meditation and Deep Breathing: These practices help calm the mind and reduce anxiety.

Spending Time Outdoors: Nature has a relaxing effect on the mind and body.

Engaging in Hobbies: Activities like reading, painting, or playing music can be therapeutic.

Seeking Support: Talking to friends, family, or a therapist can help you cope with stress.

5. Avoid Harmful Habits

To maintain good health, it is important to avoid habits that can harm your body:

Quit Smoking: Smoking is a leading cause of lung disease, heart disease, and cancer.

Limit Alcohol Consumption: Excessive alcohol intake can damage the liver and increase the risk of various health conditions.

Avoid Excessive Sugar and Junk Food: These can lead to obesity, diabetes, and other metabolic disorders.

6. Maintain Good Hygiene

Proper hygiene is essential for preventing infections and staying healthy. Some important hygiene habits include:

Washing Hands Regularly: Helps prevent the spread of germs and illnesses.

Brushing and Flossing Daily: Promotes oral health and prevents cavities.

Keeping Your Living Space Clean: Reduces the risk of infections and allergies.

7. Regular Health Check-Ups

Preventive healthcare is key to detecting potential health issues early. Schedule regular check-ups with your doctor, dentist, and optometrist to ensure you are in good health. Routine screenings and vaccinations can help prevent serious illnesses.

Conclusion

Maintaining a healthy lifestyle requires commitment and consistency. By eating nutritious foods, exercising regularly, getting enough rest, managing stress, avoiding harmful habits, practicing good hygiene,

and visiting the doctor regularly, you can significantly improve your overall well-being. Start making small changes today, and enjoy a healthier, happier life!

 

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Top 5 Superfoods You Should Eat for Optimal Health

Top 5 Superfoods You Should Eat for Optimal Health

Maintaining a healthy diet is essential for overall well-being, and choosing the right foods can have a significant impact on your health. While there are many nutritious options available, some foods stand out due to their exceptional health benefits. Here are the top five superfoods that you should include in your diet for optimal health.

1. Salmon

Salmon is one of the best sources of omega-3 fatty acids, which are essential for heart health and brain function. This fatty fish is also rich in high-quality protein, vitamin D, and B vitamins. Regular consumption of salmon can help reduce inflammation, lower the risk of heart disease, and support cognitive function.

2. Blueberries

Blueberries are packed with antioxidants, particularly anthocyanins, which help protect cells from oxidative damage. They are also high in fiber and vitamin C, supporting immune function and digestion. Studies suggest that blueberries may improve brain function, reduce the risk of chronic diseases, and promote healthy aging.

3. Spinach

Leafy greens like spinach are loaded with vitamins and minerals, including iron, calcium, magnesium, and vitamin K.

Spinach is known for its anti-inflammatory properties and its ability to support eye health due to the presence of lutein and zeaxanthin. It is also an excellent source of folate, which is essential for cell growth and development.

4. Eggs

Eggs are a powerhouse of nutrition, providing high-quality protein, essential amino acids, and various vitamins and minerals. They are an excellent source of choline, which plays a crucial role in brain health and development.

Additionally, eggs contain antioxidants like lutein and zeaxanthin, which support eye health. Despite past concerns about cholesterol, research indicates that moderate egg consumption can be part of a healthy diet.

5. Greek Yogurt

Greek yogurt is a great source of probiotics, which promote gut health by maintaining a balanced microbiome. It is also rich in protein, calcium, and vitamin B12. Including Greek yogurt in your diet can support digestion, strengthen bones, and aid in weight management. Opt for plain, unsweetened varieties to maximize health benefits and avoid added sugars.

Conclusion

Incorporating these five superfoods into your diet can help you maintain a healthy lifestyle and prevent various diseases. While no single food can provide all the nutrients your body needs, a balanced diet that includes these nutrient-dense options can significantly improve your overall well-being. Prioritize whole, natural foods, and enjoy the health benefits they offer!

 

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The Importance of Health and Healthy Eating

Maintaining good health is essential for living a long, fulfilling life. One of the most important factors in achieving and maintaining health is through healthy eating habits. A balanced diet can help you manage your weight, prevent chronic diseases, boost your energy, and improve your overall well-being.

Healthy eating involves incorporating a variety of foods into your daily meals. This includes:

Fruits and Vegetables – Packed with essential vitamins, minerals, and fiber, these should be the foundation of any meal.
Whole Grains – Opt for whole grains like brown rice, oats, and quinoa, which provide lasting energy and help with digestion.
Lean Proteins – Sources like chicken, fish, beans, and tofu are great for muscle repair and growth.
Healthy Fats – Include moderate amounts of healthy fats from sources like avocado, nuts, and olive oil.
Hydration – Drinking enough water throughout the day is crucial for proper bodily functions.
In addition to eating nutrient-dense foods, it’s important to avoid processed foods, excessive sugar, and unhealthy fats. A balanced diet combined with regular physical activity is key to staying healthy and feeling your best.

By making mindful choices and incorporating a variety of nutritious foods, you’ll be on your way to living a healthier and happier life.

Good health is the foundation of a happy and active life. One of the most effective ways to achieve and maintain optimal health is through healthy eating. A well-balanced diet provides essential nutrients that your body needs to function at its best. It plays a significant role in preventing chronic diseases, boosting your immune system, enhancing your mental clarity, and promoting overall vitality.

Why Healthy Eating Matters
The food we consume directly impacts our health. A nutritious diet can:

Boost Energy: Healthy foods help to stabilize blood sugar and provide a steady stream of energy throughout the day.
Support Immune Function: Proper nutrition helps strengthen the immune system, making it easier for the body to fight off illnesses.
Manage Weight:

Eating the right balance of nutrients helps regulate body weight and maintain a healthy metabolism.
Prevent Chronic Diseases: A diet rich in whole foods can reduce the risk of developing chronic diseases such as heart disease, diabetes, and cancer.
Improve Mental Health: Studies show that a healthy diet can improve mood, focus, and cognitive function.
Building a Healthy Diet
A balanced, nutritious diet should include a variety of foods from all the major food groups. Here are some key components of a healthy eating plan:

Fruits and Vegetables
These are the cornerstone of a healthy diet. They are rich in vitamins, minerals, antioxidants, and fiber. Aim to fill half your plate with vegetables and fruits at each meal. The variety of colors in fruits and veggies means a variety of nutrients. For example, leafy greens like spinach are great for iron, while oranges and strawberries are rich in vitamin C.

Whole Grains
Whole grains like brown rice, quinoa, barley, and oats are far more nutritious than refined grains. They are high in fiber, which helps with digestion, maintains steady blood sugar levels, and promotes heart health. Choose whole grains over processed grains for longer-lasting energy throughout the day.

Lean Proteins
Protein is essential for muscle repair and growth, and it helps keep you feeling full. Good sources of lean protein include chicken, turkey, fish, beans, lentils, and tofu. Incorporating plant-based proteins into your diet is also an excellent way to lower cholesterol and improve overall heart health.

Healthy Fats
Fats are an important part of a balanced diet, but the type of fats you consume matters. Healthy fats, such as those found in avocados, nuts, seeds, and olive oil, are beneficial for heart health and support brain function. Avoid trans fats and limit saturated fats found in processed foods, as they can increase the risk of heart disease.

Hydration
Water is essential for every cell and function in your body. Staying hydrated is key to maintaining energy levels, supporting digestion, and keeping your skin looking healthy. Aim to drink at least 8 cups of water per day, and more if you’re active or in hot weather.

Tips for Healthy Eating
Plan Your Meals: Meal prepping and planning ahead can help you make healthier food choices and avoid last-minute unhealthy options.
Eat in Moderation: While indulging occasionally is fine, aim to eat in moderation. Balancing your meals with proper portion sizes helps avoid overeating.
Limit Processed Foods: Minimize your intake of processed foods high in sugar, unhealthy fats, and sodium. These can lead to weight gain, high blood pressure, and other health issues.
Be Mindful: Eating mindfully, without distractions, helps you enjoy your food more and prevent overeating. Listen to your body’s hunger and fullness cues.
The Role of Exercise in Health
While nutrition plays a central role in maintaining health, regular physical activity is equally important. Exercise helps maintain a healthy weight, reduces stress, boosts mood, and improves cardiovascular health. Aim for at least 30 minutes of moderate exercise most days of the week.

Conclusion
Adopting a healthy eating pattern doesn’t mean you have to give up your favorite foods. It’s about balance, moderation, and making mindful choices. By focusing on nutrient-rich foods, drinking enough water, and staying active, you can significantly improve your health and well-being. Start small by making a few positive changes to your eating habits and build from there. Over time, these small steps will lead to big results.

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what do you eat to be healhy

1. Fruits & Vegetables

Leafy Greens: Spinach, kale, and swiss chard are rich in vitamins, minerals, and fiber.
Berries: Blueberries, strawberries, and raspberries are full of antioxidants.
Cruciferous Vegetables: Broccoli, cauliflower, and Brussels sprouts support detoxification and have cancer-fighting properties.
Citrus: Oranges, lemons, and grapefruits are packed with Vitamin C.

2. Whole Grains

Quinoa: A high-protein, gluten-free grain with all nine essential amino acids.
Brown Rice: A whole grain that is rich in fiber and keeps you feeling full longer.
Oats: Great for heart health due to their soluble fiber content.

3. Protein Sources

Lean Meats: Chicken, turkey, and lean cuts of beef or pork.
Fish: Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids.
Legumes: Lentils, chickpeas, and beans are plant-based proteins high in fiber.
Nuts & Seeds: Almonds, walnuts, chia seeds, and flaxseeds provide healthy fats and protein.

4. Healthy Fats

Avocados: Full of heart-healthy monounsaturated fats and fiber.
Olive Oil: A key part of the Mediterranean diet, great for cooking or salads.
Nut Butters: Peanut butter, almond butter, and other natural nut butters are healthy fat sources.

5. Dairy or Dairy Alternatives

Greek Yogurt: High in protein and probiotics, good for gut health.
Plant-Based Milk: Almond milk, soy milk, or oat milk are good alternatives to cow’s milk.
Cheese: Opt for varieties like feta or cottage cheese, which can be lower in fat.

6. Hydration

Water: Essential for overall health. Aim for 8 cups a day, or more depending on activity levels.
Herbal Teas: Green tea, chamomile, or mint tea can be great for hydration and offer additional health benefits.
Coconut Water: A good natural source of electrolytes.

7. Limit Processed Foods

Try to avoid foods high in added sugars, trans fats, and excess sodium. These can lead to inflammation, weight gain, and other health issues.

Healthy Meal Ideas:
Breakfast: Oatmeal topped with berries, chia seeds, and a drizzle of honey.
Lunch: Grilled chicken salad with leafy greens, avocado, and a lemon-olive oil dressing.
Dinner: Baked salmon with roasted vegetables (like sweet potatoes, broccoli, and carrots).
Snacks: A handful of almonds, apple slices with almond butter, or a small serving of Greek yogurt.

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10 tips for healthy eating if you are at risk of type 2 diabetes

Lots of factors can contribute to someone being at risk of or diagnosed with type 2 diabetes. With the right support there are some things that you can change, but others you can’t. Our tips on healthy eating could help reduce your risk of developing type 2 diabetes.

Things like your age, ethnicity and family history can all contribute to your overall risk. We also know that living with overweight or obesity is the most significant risk factor.

If you know you are living with overweight or obesity getting support to lose weight when you are ready is one way you could prevent or delay type 2 diabetes.

Any amount of weight loss can help, research shows losing even 1kg can help to reduce your risk. There are so many different ways to lose weight, so it’s important to find out what works best for you and know what support is available to help you.

We know that not everyone who is at risk or living with diabetes type 2 diabetes is living with overweight or obesity.

But whether or not weight loss is part of your plan, it is still important to think about the foods you eat. Research tells us that there are even certain foods that are linked to reducing the risk of type 2 diabetes.

Here are our top tips on healthier foods and drinks:

1. Choose drinks without added sugar
We know there is a link between having full sugar fizzy and energy drinks, and an increased risk of type 2 diabetes. Cutting down on these can help to reduce your risk and support keeping your weight down.

If you are finding it hard to cut down, look out for diet or low calorie versions of soft drinks and check there’s no added sugar.

Try not to replace sugary drinks with fruit juices or smoothies as these still contain a high amount of free sugar. Try plain water, plain milk, tea or coffee without added sugar, as replacements. Evidence also shows that drinking unsweetened tea and coffee is associated with a reduced risk.

2. Choose higher fibre carbs
Eating white bread, white rice, sugary breakfast cereals or other simple starchy foods, known as refined carbs, are linked with an increased risk of type 2 diabetes.

But wholegrains such as brown rice, wholewheat pasta, wholemeal flour, wholegrain bread and oats and linked to a reduced risk so choose these instead.

When you’re out shopping remember to check food labels to see if a food is high fibre. Compare different foods to find the ones with the most fibre in them.

Other healthy sources of carbs include:

fruit and vegetables
pulses such has chickpeas, beans and lentils
dairy like unsweetened yoghurt and milk.
Having more fibre is also associated with lower risk of other serious conditions such as obesity,

heart diseases and certain types of cancers. It’s also important to think about your carbohydrate portion sizes.

 

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Top 7 healthy foods you should be eating

1. Fish

“Eat plenty of fish, which are high in healthy omega 3 fatty acids, and smaller portions of red meat to reduce your risk of diseases like stroke, heart disease and cancer.” – Bob Canter, professor of surgery at UC Davis Division of Surgical Oncology

2. Broccoli or any of the cruciferous vegetables

“These foods are rich in nutrients including glucosinolates, which are key in detoxification processes. These are best served raw or quick-steamed for five to ten minutes.” – Alex Nella, pediatric registered dietitian

3. Beets

“No matter which color – red, yellow, golden – or which part – root or greens – they contain a wonderful variety of protective carotenoids. Evidence suggests their dietary nitrates can be converted to nitric oxide and improve endurance exercise.” – Alex Nella, pediatric registered dietitian

4. Spinach and other leafy green vegetables

“These are packed with lutein and zeaxanthin: nutrients that can help protect against macular degeneration.” – Jeffrey Caspar, professor of ophthalmology at the UC Davis Eye Center

5. Kale

“It’s a green leafy veggie that I love chopped in salad or cooked with onion and garlic. It is nutrient dense, has lots of antioxidants and can help lower cholesterol.” – Brandee Waite, director of the UC Davis Sports Medicine fellowship

6. Peanut butter

“My favorite food is peanut butter. It has protein, carbs and sugars. It’s a great recovery food and my kids love it!” – Brian Davis, clinical professor of the UC Davis Department of Physical Medicine and Rehabilitation

7. Almonds

“Almonds have a lot of vitamin E, which protects against macular degeneration as well as cataracts. I recommend eating just a handful a day.” – Jeffrey Caspar, professor of ophthalmology at the UC Davis Eye Center

 

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LET’S MAKE OUR FOOD HEALTHIER

LET’S MAKE OUR FOOD HEALTHIER

Our communities are drowning in a swamp of unhealthy junk food and beverages, leading to an epidemic of diabetes, obesity, heart disease and tooth decay. Added sugars in our food and drinks are a major threat to public health. And healthy food can be expensive and hard to find in many places.

Healthy Food America is on the frontlines of the fight to ensure that all people have access to healthy, nutritious food and are less exposed to unhealthy junk foods.

We support community leaders across the nation who are advocating for policies and strategies like soda taxes and healthy food incentives to make healthy eating easier for all Americans.

We share the latest research and cutting edge policy and advocacy strategies so advocates can act on the best information and science to drive change in policy, food environments and industry practices. Read more about us.

New commentary: To Protect Young Children’s Health, Limit Marketing and Ubiquity of Unhealthy Foods and Beverages.
Children are exposed to unhealthy food environments created by a food industry that creates, promotes, and sells far too many unhealthy, ultraprocessed products.

The commentary discusses a suite of policies to reduce the impact of marketing of unhealthy foods to young children, including countermarketing, regulatory actions, legal interventions, taxation, and front-of-package warning labels. It was published in the American Journal of Public Health in October 2022.

THE SUGAR ADVOCACY TOOLKIT
Obesity remains epidemic. Diabetes is rampant and striking younger children. Heart, liver, and dental diseases afflict mission and costs billions. Why? There is too much sugar in our food and beverage products.

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The benefits of healthy eating

It can be helpful to think about what a ‘healthy balanced diet ” means. This is especially true if you’re unsure about whether you want to start changing what you eat or the way you eat.

Along with cutting back on alcohol, smoking less and being more active, eating well is one of the best things you can do to prevent certain diseases and maintain your overall health. But there are other benefits too.

What is a healthy balanced diet?
Having a healthy balanced diet means eating a variety of foods. It also means getting lots of essential vitamins, minerals, fibre and healthy fats.

This helps you stay in good health and feel your best. You can find out more about this topic at The Eatwell Guide.

You can also discover some great ideas to improve and make your diet more balanced.

What are the benefits?
There are so many benefits you can get from eating well, compared to a poorer quality diet. These can include:

Having more money to spare. Even cheap takeaways or fast foods generally cost more than making your own meals.
Having more energy
Getting better sleep

Improved mood
Looking better, including healthier skin, hair and nails
This can all lead to increased confidence and a better sense of well-being.

Also, a healthy diet can improve your body’s ability to fight infection. You’re less likely to pick up infections like coughs and colds.

If you’re eating the recommended amount of fruit and vegetables, you’ll get a good amount of fibre and this helps with digestion. This can lead to:

Having a healthier gut, fighting against digestive problems
Less chance of problems like constipation or bloating
Less risk of developing some cancers such as bowel cancer
Feel the benefits for longer

If you start to eat in a more healthy, balanced way, you may see changes within a short time.

Maintaining these small lifestyle changes can make huge differences over time as your new habits become a way of life. Maintaining these changes can lead to:

Getting to (and staying at) a healthy weight
Having better long-term mental health and mood
Having stronger bones and teeth
Having improved brain function,

including better focus and memory
Reducing the risk of obesity-related diseases. These include diabetes, stroke, heart disease, high blood pressure and some cancers.
Influencing others
If you start to make small changes to what and how you eat, this can have a positive effect on others around you.

You may motivate friends and family to make changes themselves or join you in trying new foods.

If you have children at home, they may be more likely to try different foods if they see you eating them.

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Food healthy and mental health

Some studies suggest that what we eat and drink can affect how we feel. But it can be difficult to know what to eat, especially when healthier foods can be more expensive.

And it can be hard to think about our diet when we’re struggling with our mental wellbeing.

How can food and drink affect how I feel?
We all react differently to the things in our diet. But there are some foods and drinks that may affect how we feel, in different ways.

This section talks about food and drink that might affect how you feel, and has some ideas for how to manage this.

These tips may help some of us think about what to eat and drink. But they are only a guide. Some of us may find them less helpful or achievable, especially when we’re feeling unwell – and that’s ok.

Blood sugar levels
If your blood sugar is lower than usual, you might feel tired, irritable or depressed.

Eating regularly, and eating foods that release energy slowly, can help to keep your sugar levels steady.

Different people may have different reactions to the same foods. But generally, foods that release energy more slowly include:

Wholegrain bread and cereal
Nuts and seeds
Brown pasta
Brown rice
This is compared to foods like white bread, crisps, white pasta and white rice, which release energy less slowly.

Drinking fluids
If you live with a mental health problem, you may not have the energy or motivation to drink lots of fluids. But if you become dehydrated, this can make it harder to concentrate or think clearly.

Water, tea, coffee, juices and smoothies can all help you feel hydrated. But some of these may also contain caffeine or sugar, which could affect how you feel for different reasons.

It may help to try and track your fluid intake. You could try writing it down or using a reminder on your phone.

Fruits and vegetables
Eating different fruits and vegetables can add a good range of nutrients to your diet. These nutrients help to keep us mentally and physically healthy.

Fresh fruit and vegetables can sometimes be expensive and more difficult to prepare. Frozen, tinned, dried and juiced fruits and vegetables all count towards your 5 a day too, if you want a cheaper or easier alternative.

Healthy fats
Your brain needs certain fatty acids, such as omega-3 and omega-6, to keep it working well. You can find these healthy fats in:

Nuts and seeds
Avocados
Oily fish, such as sardines and mackerel (these are often cheaper if you buy them tinned)
We know that some of these healthier fats can be more expensive. And that it can be challenging to eat well when you’re feeling low. So if these changes don’t feel possible right now, that’s ok.

Foods for good gut health
Sometimes your gut can reflect your mood. If you’re stressed or anxious this can make your gut slow down or speed up.

This can lead to problems with digestion, such as feeling bloated or constipated. Or you may not feel as hungry as usual.

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what is a healthy, balanced diet for diabetes?

There is no specific diet for diabetes. But the foods you eat not only make a difference to how you manage your diabetes, but also to how well you feel and how much energy you have.

For example carbohydrates you eat and drink are broken down into glucose. The type, and amount, you consume can make a difference to your blood glucose levels and diabetes management.

Eating from the main food groups

How much you need to eat and drink is based on your age, gender, how active you are and the goals you’re aiming for. But no single food contains all the essential nutrients your body needs.

That’s why a healthy diet is all about variety and choosing different foods from each of the main food groups every day.

And when we say balanced, we mean eating more of certain foods and less of others. But portion sizes have grown in recent years, as the plates and bowls we use have got bigger. And larger portions can make it more difficult for you to manage your weight.

We’ve got more information for you about managing a healthy weight.

We’ve highlighted the benefits of each food group below – some help protect your heart and some affect your blood sugar levels more slowly – all really important for you to know. Get to know them and how healthy choices can help you reduce your risk of diabetes complications.

You can learn more about a healthy diet for diabetes with our Food Hacks section in Learning Zone.

Fruit and vegetables
Having diabetes doesn’t mean you can’t have fruit. Fruit and veg are naturally low in calories and packed full of vitamins, minerals and fibre. They also add flavour and variety to every meal.

Fresh, frozen, dried and canned – they all count. Go for a rainbow of colours to get as wide a range of vitamins and minerals as possible. Try to avoid fruit juices and smoothies as they don’t have as much fibre.

If you’re trying to limit the amount of carbs you eat, you might be tempted to avoid fruit and veg. But it’s so important to include them in your diet every day. There are lower carb options you can try and we also have a low carb meal plan you can try.

Fruit and vegetables can help protect against stroke, heart disease, high blood pressure and some cancers – and when you have diabetes, you’re more at risk of developing these conditions.

Benefits
Help to keep your digestive system working well
Help protect the body from heart disease, stroke and some cancers
How often?
Everyone should aim to eat at least five portions a day. A portion is roughly what fits in the palm of your hand.

Examples of what to try
sliced melon or grapefruit topped with unsweetened yogurt, or a handful of berries, or fresh dates, apricots or prunes for breakfast
mix carrots, peas and green beans into your pasta bake
add an extra handful of peas to rice, spinach to lamb or onions to chicken
try mushrooms, cucumber, spinach, cabbage, cauliflower, broccoli, celery and lettuce for lower carb vegetable options
try avocados, blackberries, raspberries, strawberries, plums, peaches and watermelon for lower carb fruit options