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Healthy Eating Guide Healthy eating is the basis of healthy living

Healthy eating is the basis of healthy living. A healthy diet helps reduce the risk of developing chronic diseases and lowers elevated blood pressure. However, how do we know if our diets are healthy or not? What should we do to ensure our food is adequate and balanced?

Components of a healthy diet

There are six major classifications of nutrients, each performing a unique function in our body. To maintain a balanced diet, we should choose a variety of food from different food groups to meet our nutritional needs.


Carbohydrates come mainly from grains and cereals, such as rice, bread, and noodles. They are a major source of energy for our body. It is recommended to consume whole grains as a major component of each meal.


Proteins can be obtained from meat, fish, seafood, dairy products, beans and bean products. They help build, repair and maintain our body tissues. It is recommended to choose lean meat such as poultry, fish and seafood, and proteins from plants such as kidney beans, soybeans, and almonds to maintain a healthy body. Too much red meat, such as beef and pork, can be harmful to our health.


Fats are responsible for transporting nutrients in the bloodstream and are vital components of our body cells. They can be found in meat, fish, dairy products, nuts and oils. Avoid saturated fats and transfats as they are harmful to your health. Choose monounsaturated and polyunsaturated fats such as olive oil, peanut oil and corn oil.


There are a wide variety of vitamins and minerals that perform different functions in our body including acting as protection against free radicals and prevention against diseases. To ensure a healthy diet, choose a wide variety of food and eat plenty of fruits and vegetables.


Minerals help regulate body functions such as fluid balance, transmission of nerve impulses and contribute to body structures. They are usually ingested as part of our common foods, such as calcium in dairy products.


Water is an essential part of our diet. It performs many roles, such as a solvent, a transport medium, and lubricant. It is recommended to drink eight cups of water or liquids every day to keep our body hydrated.

Source: Quality HealthCare

Prudential Hong Kong Limited (A member of Prudential plc group)

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