Healthy Eating for Sustainable Weight Management
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Healthy eating is about supporting your health, not achieving one body shape. A particular meal plan cannot promise a flat stomach or control exactly where your body loses fat.
These are general suggestions. Ask a qualified professional for individual advice if you have a medical condition, are pregnant or have a history of disordered eating.
Start with Everyday Meals
- Include vegetables such as sukuma wiki, cabbage or other available greens.
- Add protein foods, for example beans, ndengu, eggs, fish or lean meat.
- Choose suitable portions of starches and wholegrain options where available.
- Pay attention to cooking oil and extras as well as the main ingredients.
- Choose water more often in place of sugary drinks.
Make Changes You Can Maintain
- Look at your usual meals and drinks before setting a goal.
- Change one manageable habit, such as reducing sugary drinks.
- Plan meals and portions around your budget and routine.
- Combine food changes with activity suited to your health and abilities.
- Review progress without using a smaller waist as your only measure of health.
Warning: Do not stop prescribed medicines or contraception to change your weight. Discuss concerns with your clinician. There is no general weight-management requirement to remove all dairy or gluten-containing foods.
Tip: Avoid crash diets. Consistent, realistic habits are easier to maintain than rigid rules that leave you hungry or exhausted.
