10 Healthy Eating Tips: Simple Behavior Changes to Reduce Disease Risk and Manage Weight

Good health starts with your plate! Learn about "healthy eating"—how to select balanced nutrients appropriate for your age—and check eating habits that effectively lower the risk of cancer and heart disease.

An in-depth look at 10 healthy eating methods for a longer life.

1. Emphasize plant-based foods (Plant-Based Diet): Eating a variety of colorful vegetables and fruits along with whole grains helps reduce the risk of heart disease and cancer.

2. Choose whole grains (Whole Grains): Switch from white rice to brown rice or whole wheat, which are high in fiber, help control blood sugar, and reduce the risk of type 2 diabetes.

3. Limit added sugars (Added Sugar): Limit added sugar intake to no more than 6 teaspoons per day or 5% of daily energy intake to reduce obesity and cardiovascular disease risk.

4. Consume quality protein: Choose fish, skinless chicken, and legumes instead of processed red meats such as sausages, bacon, and ham. The World Health Organization (WHO), via the International Agency for Research on Cancer (IARC), classifies processed meat as Group 1 carcinogenic to humans, with sufficient evidence linking it to colorectal cancer. Consuming 50 grams of processed meat daily increases colorectal cancer risk by 18%.

5. Avoid trans fats and limit saturated fats: Research clearly shows trans fats and saturated fats raise bad cholesterol (LDL). Emphasize healthy fats from avocado, nuts, and olive oil instead.

6. Reduce sodium: Consuming no more than 2,000 mg of salt (about 1 teaspoon) daily significantly lowers high blood pressure.

7. Drink clean water primarily: Replace sugary drinks and sodas with plain water to prevent excess calorie intake leading to obesity and related complications.

8. Eat minimally processed foods (Minimal Processing): Focus on "real food" to avoid preservatives, hidden sodium, and saturated fats often found in ultra-processed foods.

9. Practice mindful eating: Nutrition psychology studies show thorough chewing and not eating while watching screens help prevent overeating.

10. Adjust plate portions to a 2:1:1 ratio: According to ThaiHealth guidelines, this means 2 parts vegetables, 1 part rice, and 1 part protein per plate—an easy, effective way to manage weight and nutrients each meal.

The 9 Nutrition Principles: Thailand's Healthy Eating Guide

The Nutrition Division, Department of Health, summarizes these guidelines for Thai people's good health:

• Eat all five food groups with variety and maintain a healthy body weight within the standard BMI range (18.5–22.9 kg/m²).
• Base meals on rice, favoring brown or lightly milled rice to obtain more vitamins, minerals, and fiber than white rice.
• Eat plenty of vegetables and regularly consume fruits to boost immunity and aid digestion, following the formula of half a plate vegetables and one-quarter plate fruit.
• Regularly eat fish, lean meats, eggs, and legumes for quality protein to repair body tissues.
• Drink milk appropriate for your age to strengthen bones with calcium; if allergic to cow's milk, fortified soy milk is a suitable alternative.
• Consume fats moderately, focusing on fats from plants and fish, and avoid trans fats and excess animal fats.
• Avoid overly sweet and salty foods, reducing sugar and sodium to prevent chronic diseases such as diabetes, hypertension, and kidney disease.
• Eat clean foods free from contamination by choosing fresh ingredients, cooking thoroughly, and storing properly.
• Avoid or reduce alcoholic beverages as they damage the liver, impair judgment, and increase accident risk.

Additionally, Thailand's 9 Nutrition Principles are tailored for all life stages—from pregnant and breastfeeding women to the elderly—and more information is available from the Nutrition Division, Department of Health, Ministry of Public Health.

Information provided by Dr. Wanaporn Thongchom, health educator at the Health Promotion Unit, Faculty of Medicine Ramathibodi Hospital, Mahidol University.