For several years, James suffered from obesity which later led to type 2 diabetes. Little did he know that his long term unhealthy dietary habits would lead to an attack on his health.

A healthy diet helps to protect against  diseases such as diabetes, stroke, ulcer, heart diseases, cancer and so on.

Healthy eating also provides strength, vitality and prevents malnutrition in all its forms.  One of the major global risk to health is unhealthy diet

Here are some tips to eating healthy

1. Include fruits and vegetables in all meals
2. Eat a balanced diet always
3. Always balance  Energy intake (calories)  with energy expenditure.
4. To avoid unhealthy weight gain, total fat should not exceed 30% of total energy intake .Intake of saturated fats should be less than 10% of total energy intake, and intake of trans-fats less than 1% of total energy intake.
5. Keep salt intake to less than 5 g per day  ( to prevent hypertension, and reduces the risk of heart ).Take only iodized salt 
6. Limiting intake of free sugars 
7. Do not skip breakfast and eat dinner early
8. Diet should consist of fruits , vegetables ,legumes (e.g. lentils and beans), nuts and whole grains (e.g. unprocessed maize, millet, oats, wheat and brown rice).
9. Eat  at least 400 g (i.e. five portions) of fruit and vegetables per day.