What to eat to reach your goals

I want to eat healthy

Protein: With every meal
Favour lean protein like eggs, seafood, beans, nuts

Fibre: With every meal

Carbohydrates: In moderation

Fat:
Avoid saturated fats
Prefer fatty acids (polyunsaturated fatty acids or PUFA e.g. salmon, trout, mackerel, chia seeds, sesame seeds, flaxseeds)

Other:
Eat lots of vegetables, fruit and healthy snacks
Avoid salt and sugar
Avoid junk and ready meals
Drink 2 litres of water

I want to lose weight

Protein: With every meal
Favour lean protein like eggs, seafood, beans, nuts

Fibre: With every meal

Carbohydrates: Limit intake

Fat:
Avoid saturated fats
Prefer fatty acids (polyunsaturated fatty acids or PUFA e.g. salmon, trout, mackerel, chia seeds, sesame seeds, flaxseeds)

Other:
Watch your portion size
Avoid junk and ready meals
Increase your water intake
Increase exercise

I want to gain weight

Protein: With every meal

Fibre: With every meal

Carbohydrates: Increase intake

Fat:
Avoid saturated fats
Prefer fatty acids (polyunsaturated fatty acids or PUFA e.g. salmon, trout, mackerel, chia seeds, sesame seeds, flaxseeds)

Other:
Increase the portions gradually and eat more meals
Snack between meals
Your calorie intake should be higher than what you burn
Increase your intake of healthy foods rich in calories: avocados, quinoa, nuts, tahini, smoothies, coconut oil, olive oil, legumes and pulses

I have diabetes*

Protein: With every meal
Favour lean protein like eggs, seafood, beans, nuts

Fibre: With every meal

Carbohydrates: Limit intake

Fat:
Avoid saturated fats
Prefer fatty acids (polyunsaturated fatty acids or PUFA e.g. salmon, trout, mackerel, chia seeds, sesame seeds, flaxseeds)

Other:
Obviously: Less sugar
Wholegrain bread / pasta and brown rice
Limit alcohol and sweetened beverages
Include garlic and onion
Cinnamon, xylitol and stevia are good sugar alternatives

I have high blood pressure*

Protein: With every meal
Favour lean protein like eggs, seafood, beans, nuts

Fibre: With every meal

Carbohydrates: In moderation

Fat:
Avoid saturated fats
Prefer fatty acids (polyunsaturated fatty acids or PUFA e.g. salmon, trout, mackerel, chia seeds, sesame seeds, flaxseeds)

Other:
Lower salt intake (Himalayan salt is a good alternative to table salt)
Drink more
Avoid alcohol

I have high cholesterol*

Protein: With every meal
Favour lean protein like eggs, seafood, beans, nuts

Fibre: With every meal

Carbohydrates: In moderation

Fat:
Avoid saturated fats
Prefer fatty acids (polyunsaturated fatty acids or PUFA e.g. salmon, trout, mackerel, chia seeds, sesame seeds, flaxseeds)

Other:
Increase your vegetables, fruit and healthy snacks intake
Avoid junk and ready meals and pastry
Avoid processed meats and foods
Steam, boil, or bake instead of frying your food.

* Please consult your doctor before undertaking any changes to your diet, particularly if you have a chronic condition.