A Simple Food List for Building Balanced, Healthy Meals

A balanced diet does not have to be bland or restrictive. Build everyday meals around a variety of fruits, vegetables, whole grains, protein-rich foods and healthy fats. Portion sizes and moderation also matter. Choose fruits such as bananas, oranges, pawpaw and mangoes, alongside vegetables including spinach, carrots, tomatoes, peppers and sweet potatoes. Add whole grains such as oats, brown rice, millet and whole-wheat bread for energy and fibre. Protein options include beans, lentils, eggs, fish, chicken, milk, yoghurt, nuts and seeds. Combine food groups in practical meals, such as brown rice with vegetables and beans, or oats with fruit and nuts. Reduce foods high in added sugar, salt and unhealthy fats, while adjusting portions to your health needs and activity level.

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