Optimal health isn’t a miracle or a secret pill. It’s the result of many small, consistent choices you make every day. This guide walks you through the core habits that create a strong, healthy body and mind.
Try to include something from these groups in most main meals:
- Complex carbohydrates: rice, whole‑grain bread/roti, oats, potatoes, sweet potatoes
- Protein: lentils, beans, eggs, fish, poultry, dairy, nuts
- Vegetables: especially colorful, non‑starchy vegetables
- Fruit: fresh, whole fruit instead of juice
- Healthy fats: olive, mustard or other plant oils, nuts, seeds, avocado
A very simple rule: aim for half your plate to be vegetables and salad. This increases vitamins, minerals and fiber while keeping calories reasonable.