Basics of Nutrition and a Healthy Diet

Diet problems
Diet and nutrition

Staying healthy includes implementing the basics into your daily routine, such as a balanced diet, healthier & safer food choices, staying clean, getting plenty of exercise, keeping your heart strong and your body free of drugs and alcohol.

People who practice good nutrition, hygiene and exercise patterns develop a lifetime of habits that will be most beneficial to them - keeping them healthy and fit throughout their lives.

Below is an explantion of various foods and how much should be consumed:

A healthy diet should consist of:

  • More fruit and vegetables
  • More starchy foods such as pasta, rice, bread (mainly wholegrain) and potatoes
  • Less fat, salt and sugar
  • Some protein-rich foods such as meat, fish, eggs and pulses
  • Some dairy products, such as milk and cheese

Nutrient Balance

It's also important to eat a variety of foods to make sure we get all the nutrients our bodies need.

List of nutrients

  • Proteins – These are vital for growth and repair of muscle and other body tissues.
  • Carbohydrates – The body’s main source of energy.
  • Fats – These are one source of energy and are important in relation to fat soluble vitamins.
  • Vitamins - Water and fat soluble vitamins play essential roles in many chemical processes inside the body.
  • Minerals – These are inorganic elements that occur in the body and which are critical to the body’s normal functions
  • Water – Water is essential for normal body function (the human body is made up of 60% water and helps for carrying other nutrients).
  • Roughage - The fibrous indigestible portion of our diet, which is essential to health of the digestive system.

It's also important to eat a variety of foods to make sure we get all the nutrients our bodies need.


Try not to skip on eating breakfast as it can help give us the energy we need to face the day, as well as some of the vitamins and minerals we need for good health.

Research shows that eating breakfast can actually help people control their weight, because people who skip it are more likely to become hungry before lunch and snack on foods that are high in fat and sugar, such as biscuits, doughnuts or pastries.

The cabbage soup diet is a very strict temporary diet plan and is for anyone wishing to lose weight fast. The diet plan is a low-fat, high in fibre, diet that will help you get into a healthy shape quickly, especially if you have a wedding or holiday coming up.

It works by letting you eat as much cabbage soup as you like every day - enough to keep you full. Although not suitable for long-term weight loss, it provides a good kick-start for getting on a more moderate long-term eating plan.