planning a healthy diet

Now that you know how to cook healthily and eat healthily, how can you plan a healthy meal?


1. There should be a variety of nutrients available.
Using the healthy diet pyramid, you can organise your meals: with rice and alternatives as the staple food and a minimal amount of fats, sugars and salt.

2. Use meal planning tools.
Some health tools that can be found here are tools like Energy and Nutrient Composition of Foods and Fat Info Finder, all of which can help you find out the true nutritional value of food.






3. Make substitutions and modifications.
Modify a few of the recipes you have on hand to make them healthier. Easy modifications include:

- full fat milk --> low-fat milk
- reduce amount of oil
- reduce amount of sugar/salt
- remove chicken skin from chicken
- add more vegetables to your dish