PeerHealthy

Staying healthy doesn’t mean giving up the foods you love. With a few smart choices, you can build lifelong habits that support your body and mind. Here are five powerful and practical tips to guide your daily eating — no matter where in the world you live.

Tip 1: Eat the Right Amount – and Move Your Body

To maintain a healthy weight, find your balance: eat enough nutritious food to fuel your body and get moving every day.

• Kids and teens need enough energy to grow strong and healthy — which means eating well and staying active every day. Regular check-ups help track their development.
• Older adults should keep eating nutritious meals and staying physically active to maintain strength, balance, and a healthy weight.Everyone is different.
• Don’t just focus on weight — focus on how you feel, move, and live.

Tip 2: Eat a Colorful Variety Every Day

Make your plate a rainbow! Every day, include a wide variety of foods from these five essential groups:

1. Vegetables — aim for many colors and types, including legumes and beans
2. Fruit — fresh, frozen, or canned (without added sugar)
3. Whole grains — such as brown rice, oats, whole wheat bread, quinoa, barley
4. Lean proteins — like fish, poultry, eggs, tofu, legumes, nuts, and seeds
5. Dairy or plant-based alternatives — choose low-fat options if over 2 years old

Drink plenty of water — it’s your body’s best friend!

Variety means better nutrition and more enjoyment!

Tip 3: Cut Back on Saturated Fats, Sugar, Salt, and Alcohol

Enjoy treats occasionally — but keep these in check:

• Limit saturated fats: Avoid fried foods, processed meats, chips, cakes, and fast food.
  Choose healthy fats like olive oil, nuts, seeds, avocado, and nut butters.
• Watch your salt: Read nutrition labels, cook with less salt, and avoid adding it at the table.
• Limit added sugars: Cut back on soda, candies, sweetened drinks, and desserts.
• Drink alcohol wisely: If you drink, do so in moderation.
  If you’re pregnant, planning to be, or breastfeeding — no alcohol is the safest choice.

The less processed the food, the better it is for your body!

Tip 4: Support and Encourage Breastfeeding

Breastfeeding gives babies the healthiest possible start in life — and benefits moms too!

• Breast milk contains all the nutrients and antibodies babies need in their first 6 months.
• Starting from 6 months, introduce soft foods while continuing to breastfeed.
• Breastfeeding also helps mothers recover from childbirth and may reduce the risk of certain diseases.

Families, workplaces, and communities should all support breastfeeding mothers by:

• Offering private and comfortable spaces
• Allowing flexible schedules
• Respecting breastfeeding in public spaces

Breastfeeding isn’t always easy — support makes a big difference.

Tip 5: Handle Food Safely

Safe food means healthy food! Reduce your risk of foodborne illness by following these basics:

1. Keep clean — Wash your hands before cooking or eating, and clean all surfaces and utensils.
2. Separate raw and cooked foods — Use different cutting boards for meat and veggies.
3. Cook food thoroughly — Make sure meats, eggs, and seafood are fully cooked.
4. Store food properly — Refrigerate leftovers quickly, and don’t leave perishable food out too long.
5. Check use-by dates — When in doubt, throw it out!

Food safety is especially important for babies, pregnant women, older adults, and people with weakened immune systems.