Healthy lifestyle habits

Eat a Variety of Healthy Choices from the 6 Food Groups:

  • Aim for 3-5 servings of a variety of vegetables every day.
  • Eat vegetables with most meals, including snacks.
  • Choose vegetables prepared with little or no added fat or salt.

Fresh, frozen and canned vegetables (1 serving = ½ cup)

Cooked vegetables (1 serving = ½ cup)

Green leafy vegetables (1 serving = 1 cup)

Vegetables are rich in many nutrients, such as vitamins A and C, folate potassium, iron and fiber, Starchy vegetables such as potatoes and corn are listed with the “cereals” food group, as they contain similar nutrients.

  • Eating vegetables regularly is linked to a lower risk of heart disease, stroke, several types of cancer, and weight gain.
  • Eating a lot of vegetables can help you feel full and replace other foods higher in calories.

Tips:

  • Choose a wide variety and color of vegetables.
  • Favor fresh vegetables in season
  • Cook side vegetables such as broccoli, carrots lightly steaming or stir-frying to preserve nutrients.
  • Eat raw vegetables as snacks with low fat dip.
  • Eat more vegetable based dishes such as saloona.
  • Avoid adding butter or margarine
  • Rinse canned vegetables to lower the salt content.
  • Offer a plate of fresh, cut vegetables before dinner. Children will eat them up when they are hungry!
  • Aim for 2-4 servings of a variety of fruit every day.
  • Favor whole fruit over juices.
  • Choose often as snacks.
  • 100% Fruit juice (1 serving = ½cup)
  • Dried fruits (1 serving = ¼cup)
  • Whole fresh fruits (1 serving=1 medium fruit)
  • Cut fresh fruits (1 serving = ½ cup)

Benefits

  • Fruit is rich in vitamins A and C, folate, potassium, and fiber.
  • Eating fruit regularly is linked to a lower risk of heart disease, stroke, obesity and weight gain, and some types of cancers.

   Tips

  • Choose a wide variety and color of fruit
  • Favor fresh fruit in season
  • Keep a bowl of fruit handy
  • Cut-up or dried fruit makes a good snack and is easy to pack.
  • Eat dried fruit in moderation, and choose them without sugar added
  • Favor fresh or unsweetened frozen fruit instead of canned fruit packed in syrup.
  • Substitute refined products (e.g. white bread) with whole grain breads and cereals.
  • Choose grains prepared with little or no added fat, sugar or salt.
  • Read labels to choose foods with high fiber and nutrient content and to avoid hydrogenated or trans-fat.

Benefits

  • Whole grain cereals are rich in many nutrients, including fiber
  • Eating whole grains regularly is linked to lower risk of cardiovascular diseases, type 2 diabetes, obesity and colon cancer
  • Whole grains include whole wheat flour, brown rice, jareesh, whole oats or oatmeal, whole wheat pasta and harees. Whole grains are a great source of essential nutrients, including B vitamins (niacin, fiber) and minerals (magnesium).

Tips

  • Make most of your choices whole grain. Choose brown rice, whole wheat pasta and whole grain bread.
  • Make sandwiches on whole grain breads
  • When eating out, order pasta with a tomato rather than a cream based sauce.
  • Eating plenty of whole grains daily is associated with reduced risk of weight gain
  • Start your day with a bowl of oatmeal, whole grain cereal, or whole wheat toast instead of grabbing a fatayer, croissant or muffin later in the morning.
  • Eat legumes daily.
  • Choose legumes prepared with little or no added fat or salt.

Benefits

  • Similar to fish, poultry and meat, legumes are rich in protein, iron and zinc, which make them a good substitute for these animal foods.
  • Legumes contain soluble fiber, which helps to stabilize blood sugar and lower cholesterol, lowering the risk of cardiovascular diseases
  • Eating legumes is also related to decreased colon cancer

Tips

  • Add beans, lentils or chickpeas to soups, stews and casseroles.
  • Top a salad with beans, unsalted nuts or seeds.
  • Rinse canned beans with water before using to decrease salt.
  • Allow 30 minutes after meals before drinking tea to allow for absorption of iron from foods.
  • Maintain a daily consumption of skimmed or low-fat milk and dairy products.
  • Choose vitamin D fortified milk.
  • Choose unflavored milk, laban and yogurt more often.
  • If you do not drink milk or eat dairy products, choose other calcium and vitamin D rich foods (e.g. fortified soy drinks, almonds, chickpeas)

Benefits

  • Milk and dairy products are high in calcium, and milk is often fortified with vitamin D
  • Consuming mostly low fat dairy foods is related to a reduced risk of heart diseases, stroke, hypertension, colorectal cancer, type II diabetes

Tips

  • Include a glass of low fat milk, laban or yogurt with your meals.
  • Pack milk, laban or yogurt with an ice-pack in your child’s lunch box.
  • Favor plain dairy products like milk, laban and yogurt over sweetened and flavored ones. Add your own fruit when desired
  • Limit processed cheese
  • Eat a variety of fish at least twice each week.
  • Choose skinless poultry and lean cuts of meat.
  • Avoid processed meats (e.g. sausages, luncheon meats).
  • Choose legumes, nuts and seeds as alternative protein sources.
  • Choose unsalted nuts and seeds as part of a healthy snack

Benefits

  • This food group is high in protein, iron, zinc and vitamin B12
  • Eating nuts and seeds may protect from cardiovascular diseases by reducing cholesterol and inflammation
  • Eating fish also protects from cardiovascular diseases

Tips

  • Choose less fatty cuts of meat such as leg of lamb (after removing visible fat), lean ground beef and beef tenderloin
  • Tenderize lean cuts of meat by using a marinade or a slow cooking method
  • Prepare foods without coating (e.g. breaded); avoid rich sauces and gravies.
  • Allow 30 minutes after meals before drinking tea to allow for absorption of iron from foods.
  • Broil, grill, roast, poach or boil meat, fish and poultry instead of frying.

Adopting healthy eating and activity patterns that can be maintained over time is a more effective way to lose weight than dieting. Being consistent is more important than random efforts. Dieting can also lead to obsessing about weight and food – and even to eating disorders.

Tips

  • See a Dietitian.
  • Eat breakfast daily.
  • Keep moderate portion sizes.
  • Take time to eat slowly.
  • Prepare your foods with less oil and fat.
  • Eat more high fiber foods.
  • Avoid the intake of calorie dense snacks and beverages.

Physical activity contributes to:

  • weight loss
  • Building muscles increases metabolism and helps to burn calories
  • physical activity has been shown to reduce the risk of over 25 chronic conditions, including cardiovascular diseases, stroke, hypertension, breast cancer, colon cancer, Type 2 diabetes and osteoporosis It is also a great stress reliever, can help to lower blood sugar and increase “good” cholesterol levels, and of course is essential to maintaining or losing weight.
  • For children, physical activity is essential for healthy growth and development, and develops cardiovascular fitness, strength and strong bones.
  • For adults over 65, weight-bearing physical activity reduces the rate of bone loss associated with osteoporosis.

Tips

Weight loss using healthy eating and regular physical activity can be maintained over time

  • In periods of fasting, continue your healthy eating habits.
  • Be physically active. Accumulate a minimum of 150 minutes per week of moderate-intensity physical activity (e.g. 30 minutes per day, 5 days per week).
  • For more significant weight loss, perform more than 250 minutes per week (e.g. 50 minutes or more per day, 5 days per week, Perform physical activity in bouts of at least 10 minutes duration as an effective alternative to continuous physical activity. Begin slowly, and gradually build activity time, frequency and intensity. Check with your doctor before beginning if you have any medical conditions.
  • Limit sitting time outside of work and school hours (e.g. computer, television, etc.).
  • Children in families that eat healthy and are active have less chance of being overweight
  • Join sports clubs or classes for various physical activities
  • When you do exercise outdoors, keep your skin exposed to the sun for limited periods to increase vitamin D production.
  • Organize a regular walk with your family.
  • Take the stairs, up and down, wherever you are. Every step you take helps your fitness and health.
  • Walk indoor (e.g. shopping malls) or outdoor (e.g. parks or walking paths in your area
  • Join a fitness gym or take exercise classes
  • Avoid excess weight gain at all ages.
  • For those who are overweight or obese, losing even a small amount of weight has health benefits and is a good place to start.
  • Get regular physical activity and limit intake of high-calorie foods and drinks as keys to help maintain a healthy weight.
  • Limit sedentary behavior and lazy in your life such as sitting, lying down, watching TV, and other forms of screen-based entertainment, doing some physical activities in addition to normal life activities regardless of their level is beneficial for health
  • Adults: Get at least 150 minutes activity each week, preferably spread throughout the week.
  • Children and teens: Get at least 1-hour activity each day.
  • Choose foods and drinks in amounts that help you get to and maintain a healthy weight.
  • Limit how much processed meat and red meat you eat.
  • Eat at least 2½ cups of vegetables and fruits each day.
  • Choose whole grains instead of refined grain products.
+ Healthy Food

Eat a Variety of Healthy Choices from the 6 Food Groups:

  • Aim for 3-5 servings of a variety of vegetables every day.
  • Eat vegetables with most meals, including snacks.
  • Choose vegetables prepared with little or no added fat or salt.

Fresh, frozen and canned vegetables (1 serving = ½ cup)

Cooked vegetables (1 serving = ½ cup)

Green leafy vegetables (1 serving = 1 cup)

Vegetables are rich in many nutrients, such as vitamins A and C, folate potassium, iron and fiber, Starchy vegetables such as potatoes and corn are listed with the “cereals” food group, as they contain similar nutrients.

  • Eating vegetables regularly is linked to a lower risk of heart disease, stroke, several types of cancer, and weight gain.
  • Eating a lot of vegetables can help you feel full and replace other foods higher in calories.

Tips:

  • Choose a wide variety and color of vegetables.
  • Favor fresh vegetables in season
  • Cook side vegetables such as broccoli, carrots lightly steaming or stir-frying to preserve nutrients.
  • Eat raw vegetables as snacks with low fat dip.
  • Eat more vegetable based dishes such as saloona.
  • Avoid adding butter or margarine
  • Rinse canned vegetables to lower the salt content.
  • Offer a plate of fresh, cut vegetables before dinner. Children will eat them up when they are hungry!
  • Aim for 2-4 servings of a variety of fruit every day.
  • Favor whole fruit over juices.
  • Choose often as snacks.
  • 100% Fruit juice (1 serving = ½cup)
  • Dried fruits (1 serving = ¼cup)
  • Whole fresh fruits (1 serving=1 medium fruit)
  • Cut fresh fruits (1 serving = ½ cup)

Benefits

  • Fruit is rich in vitamins A and C, folate, potassium, and fiber.
  • Eating fruit regularly is linked to a lower risk of heart disease, stroke, obesity and weight gain, and some types of cancers.

   Tips

  • Choose a wide variety and color of fruit
  • Favor fresh fruit in season
  • Keep a bowl of fruit handy
  • Cut-up or dried fruit makes a good snack and is easy to pack.
  • Eat dried fruit in moderation, and choose them without sugar added
  • Favor fresh or unsweetened frozen fruit instead of canned fruit packed in syrup.
  • Substitute refined products (e.g. white bread) with whole grain breads and cereals.
  • Choose grains prepared with little or no added fat, sugar or salt.
  • Read labels to choose foods with high fiber and nutrient content and to avoid hydrogenated or trans-fat.

Benefits

  • Whole grain cereals are rich in many nutrients, including fiber
  • Eating whole grains regularly is linked to lower risk of cardiovascular diseases, type 2 diabetes, obesity and colon cancer
  • Whole grains include whole wheat flour, brown rice, jareesh, whole oats or oatmeal, whole wheat pasta and harees. Whole grains are a great source of essential nutrients, including B vitamins (niacin, fiber) and minerals (magnesium).

Tips

  • Make most of your choices whole grain. Choose brown rice, whole wheat pasta and whole grain bread.
  • Make sandwiches on whole grain breads
  • When eating out, order pasta with a tomato rather than a cream based sauce.
  • Eating plenty of whole grains daily is associated with reduced risk of weight gain
  • Start your day with a bowl of oatmeal, whole grain cereal, or whole wheat toast instead of grabbing a fatayer, croissant or muffin later in the morning.
  • Eat legumes daily.
  • Choose legumes prepared with little or no added fat or salt.

Benefits

  • Similar to fish, poultry and meat, legumes are rich in protein, iron and zinc, which make them a good substitute for these animal foods.
  • Legumes contain soluble fiber, which helps to stabilize blood sugar and lower cholesterol, lowering the risk of cardiovascular diseases
  • Eating legumes is also related to decreased colon cancer

Tips

  • Add beans, lentils or chickpeas to soups, stews and casseroles.
  • Top a salad with beans, unsalted nuts or seeds.
  • Rinse canned beans with water before using to decrease salt.
  • Allow 30 minutes after meals before drinking tea to allow for absorption of iron from foods.
  • Maintain a daily consumption of skimmed or low-fat milk and dairy products.
  • Choose vitamin D fortified milk.
  • Choose unflavored milk, laban and yogurt more often.
  • If you do not drink milk or eat dairy products, choose other calcium and vitamin D rich foods (e.g. fortified soy drinks, almonds, chickpeas)

Benefits

  • Milk and dairy products are high in calcium, and milk is often fortified with vitamin D
  • Consuming mostly low fat dairy foods is related to a reduced risk of heart diseases, stroke, hypertension, colorectal cancer, type II diabetes

Tips

  • Include a glass of low fat milk, laban or yogurt with your meals.
  • Pack milk, laban or yogurt with an ice-pack in your child’s lunch box.
  • Favor plain dairy products like milk, laban and yogurt over sweetened and flavored ones. Add your own fruit when desired
  • Limit processed cheese
  • Eat a variety of fish at least twice each week.
  • Choose skinless poultry and lean cuts of meat.
  • Avoid processed meats (e.g. sausages, luncheon meats).
  • Choose legumes, nuts and seeds as alternative protein sources.
  • Choose unsalted nuts and seeds as part of a healthy snack

Benefits

  • This food group is high in protein, iron, zinc and vitamin B12
  • Eating nuts and seeds may protect from cardiovascular diseases by reducing cholesterol and inflammation
  • Eating fish also protects from cardiovascular diseases

Tips

  • Choose less fatty cuts of meat such as leg of lamb (after removing visible fat), lean ground beef and beef tenderloin
  • Tenderize lean cuts of meat by using a marinade or a slow cooking method
  • Prepare foods without coating (e.g. breaded); avoid rich sauces and gravies.
  • Allow 30 minutes after meals before drinking tea to allow for absorption of iron from foods.
  • Broil, grill, roast, poach or boil meat, fish and poultry instead of frying.
+ If you need to lose weight

Adopting healthy eating and activity patterns that can be maintained over time is a more effective way to lose weight than dieting. Being consistent is more important than random efforts. Dieting can also lead to obsessing about weight and food – and even to eating disorders.

Tips

  • See a Dietitian.
  • Eat breakfast daily.
  • Keep moderate portion sizes.
  • Take time to eat slowly.
  • Prepare your foods with less oil and fat.
  • Eat more high fiber foods.
  • Avoid the intake of calorie dense snacks and beverages.
+ Physical activity

Physical activity contributes to:

  • weight loss
  • Building muscles increases metabolism and helps to burn calories
  • physical activity has been shown to reduce the risk of over 25 chronic conditions, including cardiovascular diseases, stroke, hypertension, breast cancer, colon cancer, Type 2 diabetes and osteoporosis It is also a great stress reliever, can help to lower blood sugar and increase “good” cholesterol levels, and of course is essential to maintaining or losing weight.
  • For children, physical activity is essential for healthy growth and development, and develops cardiovascular fitness, strength and strong bones.
  • For adults over 65, weight-bearing physical activity reduces the rate of bone loss associated with osteoporosis.

Tips

Weight loss using healthy eating and regular physical activity can be maintained over time

  • In periods of fasting, continue your healthy eating habits.
  • Be physically active. Accumulate a minimum of 150 minutes per week of moderate-intensity physical activity (e.g. 30 minutes per day, 5 days per week).
  • For more significant weight loss, perform more than 250 minutes per week (e.g. 50 minutes or more per day, 5 days per week, Perform physical activity in bouts of at least 10 minutes duration as an effective alternative to continuous physical activity. Begin slowly, and gradually build activity time, frequency and intensity. Check with your doctor before beginning if you have any medical conditions.
  • Limit sitting time outside of work and school hours (e.g. computer, television, etc.).
  • Children in families that eat healthy and are active have less chance of being overweight
  • Join sports clubs or classes for various physical activities
  • When you do exercise outdoors, keep your skin exposed to the sun for limited periods to increase vitamin D production.
  • Organize a regular walk with your family.
  • Take the stairs, up and down, wherever you are. Every step you take helps your fitness and health.
  • Walk indoor (e.g. shopping malls) or outdoor (e.g. parks or walking paths in your area
  • Join a fitness gym or take exercise classes
+ Ten Advices for healthy lifestyle
  • Avoid excess weight gain at all ages.
  • For those who are overweight or obese, losing even a small amount of weight has health benefits and is a good place to start.
  • Get regular physical activity and limit intake of high-calorie foods and drinks as keys to help maintain a healthy weight.
  • Limit sedentary behavior and lazy in your life such as sitting, lying down, watching TV, and other forms of screen-based entertainment, doing some physical activities in addition to normal life activities regardless of their level is beneficial for health
  • Adults: Get at least 150 minutes activity each week, preferably spread throughout the week.
  • Children and teens: Get at least 1-hour activity each day.
  • Choose foods and drinks in amounts that help you get to and maintain a healthy weight.
  • Limit how much processed meat and red meat you eat.
  • Eat at least 2½ cups of vegetables and fruits each day.
  • Choose whole grains instead of refined grain products.