February is marked as National Healthy Lifestyle Awareness Month which highlights the importance of healthy living through nutrition and better health choices.
Our bodies generally need a minimum amount of vitamins and minerals daily to stay healthy in order to function efficiently. It is equally important to keep your bodies balanced and well fueled with the nutrition we need.
Cara Duvenage, who is a registered dietitian, described a healthy lifestyle as a way of living that promotes physical, mental, and emotional well-being.
“This includes eating balanced meals which include foods from all the food groups to ensure enough nutrients, vitamins and minerals. Being physically active – take the stairs instead of the lift, join an exercise class or the gym, participate in sports.
“Adequate sleep is important. Each person should make sure to get enough sleep, and proper hydration by drinking enough water. When it is very hot or you are very active, make sure to drink more water,” explained Duvenage.
Duvenage mentioned the following as efficient ways of raising awareness towards a healthy lifestyle:
• Education and social media campaigns – Sharing credible information on platforms like Instagram or community workshops.
• School and workplace initiatives – Implementing wellness programmes, healthy meal options, and fitness challenges.
• Professional guidance – Encouraging visits to dietitians, doctors, and other health professionals.
She further mentioned that it is important to adapt a healthy diet in order to ensure a balanced lifestyle.
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She cited that fruits and vegetables are rich in vitamins, minerals and fiber, and whole grains such as brown rice, quinoa, whole wheat bread are good for sustained energy.
“Lean proteins such as fish, chicken, eggs, beans, and legumes for muscle health. Healthy fats are things such as avocados, nuts, seeds, and olive oil. In the dairy section, milk, yohgurt, and cheese are good.
“Drink plenty of water. Please remember to consult with a dietitian if you have specific needs that need to be addressed to ensure that you look after your body,” added Duvenage.
Duvenage listed the following as foods to limit in order to promote a healthy lifestyle:
• Ultra-processed foods – Sugary drinks, chips, processed meats, and fast food.
• Excess sugar and salt – Found in soda, candies, and processed snacks.
• Trans fats (unsaturated fat) and saturated fats – Deep-fried foods, animal fats, baked goods.
• Excessive alcohol and smoking – Increases health risks and weakens immunity.
Duvenage said unhealthy lifestyles can lead to a range of illnesses which include heart diseases, stroke, type two diabetes, certain cancers, chronic fatty liver disease, gastrointestinal issues like diarrhoea and constipation, among others.
“An unhealthy lifestyle including poor diet, lack of exercise, stress, smoking, and excessive alcohol, also increases the risk of various diseases,” she said.
There are also many myths about food that people believe such as eating at night causes weight gain, carrots improve eyesight, and canned foods are not nutritious.
Other myths are:
• “Carbs make you fat” – Whole grains (which contains fibre) are essential for energy and keep your digestive track in good working condition.
• “Detox teas cleanse your body” – The liver naturally detoxes your body.
• “Skipping meals helps you lose weight” – It slows metabolism and can lead to overeating later.
“There is no diet that will work for everyone. Therefore, everyone should not be eating the same diet to be healthy.
“Dietary needs and habits need to be personalised according to disease and conditions, physical activity level, financial status, age, genetics among others.
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“As dietitians we take all of this into consideration when advising on eating advice and plans,” she cited.
Duvenage provided steps that one can take to start eating better and eating healthier. She said every individual should start with small changes and build on it.
“These small changes are sustainable change. Start by focusing on one thing at a time. For example, drink one more glass of water a day. When that becomes doable then add another until you manage to stick to your end goal,” she added.
Steps provided:
• Be mindful when eating.
• Slow down while eating—chew food well and listen to hunger cues.
• Avoid distractions like TV or scrolling on your phone while eating. Rather sit around a table and eat together as a family.
• Plan and prepare meals in advance. Meal prepping helps you avoid unhealthy last-minute choices. Keep healthy snacks (nuts, yogurt, fruit) on hand.
• Try to be consistent instead of being perfect with dietary changes. Be consistent, not perfect.
• Enjoy treats in moderation—a healthy diet is about balance, not a restriction.
Balance your meals as follows:
• Half plate: Vegetables and fruits.
• Quarter plate: Whole grains (brown rice, whole wheat bread, whole wheat pasta).
• Quarter plate: Lean protein (chicken, fish, eggs, beans).
Incorporate the following into your lifestyle:
• Be more active.
• Get in enough sleep.
• Get yourself a hobby to manage stress.
• Avoid harmful substances like smoking and vaping.
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