Fruits and vegetables: At least five ½ cup servings Calcium: 1,000mg or 1,200mg if over 50 Fibre: 21g to 38g Protein: 0.8g to 1.5g of high-quality protein per kilogram (2.2lb) of body weight Saturated fat: No more than …

One of the easiest ways to boost your weight loss is to curb your alcohol intake. Not only do alcoholic drinks contain calories, they also tend to increase your appetite and reduce your will-power: a very diet-unfriendly combination! …

Eating foods high in dietary fibre can help you stay regular, lower your risk for heart disease, stroke, and diabetes, and help you lose weight. Depending on your age and gender, nutrition experts recommend you eat at least …

Protein gives us the energy to get up and go—and keep going. While too much protein can be harmful to people with kidney disease, the latest research suggests that most of us need more high-quality protein from sources …

Your body uses calcium to build healthy bones and teeth, keep them strong as you age, send messages through the nervous system, and regulate the heart’s rhythm. If you don’t get enough calcium in your diet, your body …

As well as creating weight problems, too much sugar causes energy spikes and has been linked to diabetes, depression, and even an increase in suicidal behaviour’s in young people. Reducing the amount of sweets and desserts you eat …

Good sources of healthy fat are needed to nourish your brain, heart, and cells, as well as your hair, skin, and nails. Foods rich in certain omega-3 fats can reduce cardiovascular disease, improve your mood, and help prevent …

Choose healthy carbohydrates and fibre sources, especially whole grains, for long-lasting energy. Whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes. What are healthy carbs and unhealthy …