GOOD health is impossible without good nutrition you need a healthy balanced diet. You may need to consider your intake of salt, fats, and sugar, and you should watch your portion sizes. Include fruits and vegetables in your diet, and vary what you eat. Reading the packaging will help you to select the whole-grain foods when buying bread, cereals, pasta, or rice. These are rich in nutrients and fiber than the alternatives made from refine grain. As for proteins eat small and lean portions of meat and poultry and try to eat fish a couple of times a week, if possible. In some lands it is also possible to find protein-rich foods from vegetable sources.

If you eat too many sugars and solid fats, you risk becoming overweight. To minimize the risk, drink water instead of sweet beverages. Eat more fruit instead of sugar desserts. Limit your intake of sugar fats from such items as sausages, meat, butter, cakes, cheeses and cookies. And instead of using solid fats for cooking, use healthier oils.

Too much salt, or sodium, in the diet can raise your blood pressure to an unhealthy level. If this is your problem, use the information on food packaging to keep your sodium intake low. Instead of salt, use herbs and spices to flavor your meals and most importantly, eat a healthy balanced diet.

How much you eat can be as important as what you eat. So, while enjoying your food, do not keep eating after you are no longer hungry.

An issue tied to nutrition is the risk of food poisoning. Any food can poison you if it is not prepared and stored properly. Every year 1 out of 6 people fall sick from food poisoning. Most recover without lasting ill effects, but some die from it. What can you do to minimize the risk?

• Vegetables grow in soil that may have been treated with manure, so wash these items carefully before preparing them.
• Wash your hands, cutting board, utensils, dishes, and counter tops with hot soapy water before preparing each item.
• To avoid cross-contamination, never put food on a surface or plate that was previously in contact with raw eggs, poultry, meat, or fish, without first washing that surface.
• Cook until the food reaches the right temperature, and promptly refrigerate any perishable items that are not going to be eaten immediately.
• Discard perishable items left at room temperature for more than two hours or one hour if air temperature exceeds 32 degrees Celsius.