For good health, we need than 40 different nutrients, and no single food can supply them all. It is not about a single meal, it is about a balanced food choice over time that will make a difference!

About half the calories in our diet should come from foods rich in carbohydrates, such as cereals, rice, pasta, potatoes, and bread. It is a good idea to include at least one of these at every meal. Wholegrain foods, like wholegrain bread, pasta, and cereals, will increase our fibre intake.

Fats are important for good health and proper functioning of the body. Limit the consumption of total and saturated fats (often coming from foods of animal origin), and completely avoid trans fats.

Fruits and vegetables are among the most important foods for giving us enough vitamins, minerals, and fibre. We should try to eat at least 5 servings a day. For example, a glass of fresh fruit juice at breakfast, perhaps an apple and a piece of watermelon as snacks, and a good portion of different vegetables at each meal.

A high salt intake can result in high blood pressure and increase the risk of cardiovascular disease. Sugar provides sweetness and an attractive taste, but sugary foods and drinks are rich in energy, and are best enjoyed in moderation, as an occasional treat. We could use fruits instead, even to sweeten our foods and drinks.

Eating a variety of foods, regularly, and in the right amounts is the best formula for a healthy diet. Skipping meals, especially breakfast, can lead to out-of-control hunger, often resulting in helpless overeating. Snacking between meals can help control hunger, but snacking should not replace proper meals.

Adults need to drink at least 1.5 litres of fluid a day! Or more if it is very hot or they are physically active. Water is the best source, of course, and we can use tap or mineral water, sparkling or non-sparkling, plain or flavoured.

Physical activity is important for people of all weight ranges and health conditions. It helps us burn off the extra calories, it is good for the heart and circulatory system, it maintains or increases our muscle mass, it helps us focus, and improves overall health well-being.

Laughter is the best medicine. Watch your favourite comedy movie, or just cracking jokes with friends, laugh your way to a healthy happy heart. 

Laugh your way to a healthy happy heart. your daily commute or while you are cooking in the kitchen.

Break away from being a prisoner of routine by following a hobby like cooking, reading books, dancing etc.

Remember health is your best companion for a happy life. So, indulge in healthy eating habits and choosing the right healthy product for a better today and tomorrow.