Although we should all follow a well-balanced diet and exercise regime to achieve and maintain optimal health, there are certain types of food we shouldn’t ignore as part our daily intake. Below are five foods you need to make certain you eat regularly.

Low-Fat Dairy Products

Dairy products such as cheese, yoghurt, and milk are an excellent source of potassium, vitamin D, riboflavin, vitamin A, and protein. In addition, they’re the richest source of calcium, which is vital for the prevention of osteoporosis and some forms of cancer. Health professionals recommend two to three servings per day and suggest you choose low fat or fat-free options in lieu of unhealthy full-fat versions.

Whole Grains

In addition to providing your body with fibre and carbohydrates, grains also ensure you obtain essential minerals and vitamins. Whole grains are healthier than refined grains since they still contain the germ, bran, and endosperm. The best sources of healthy grains include rice, whole-wheat pasta, oatmeal, crackers, barley, and whole-wheat bread.


Protein is the crucial micronutrient your body uses to repair tissue, generate hormones, enzymes, and other chemicals, and build skin, blood, bones, muscles, and cartilage. Protein-rich foods supply much needed zinc, iron, and B vitamins to your body, and include products such as meat, fish, poultry, eggs, seeds, nuts, beans, and soy.


Although vegetables seem like an obvious food choice for healthy living, many people still don’t consume enough. The good news is that vegetables are low in fat, high in fibre, and rich in iron, folate, magnesium, and essential vitamins. This means that even a small increase can offer a variety of benefits to your body. Vegetables are also inexpensive and can be prepared in a number of tasty ways.


The vitamin A, vitamin C, fibre, and potassium found in fruit helps prevent a variety of illnesses and diseases from developing in your system. Dieticians recommend four servings per day and suggest that you select fruits with their skin since the skin contains additional fibre.

Moderation is key for both healthy eating and healthy living. Therefore, you should eat enough of the foods mentioned above to obtain optimum well-being, while avoiding bad habits like overeating.

Tags: , , , ,

Top 5 Healthcare Concerns to Kenyans

min of health

In lieu of the recent news reports of Kenyan doctors striking, we (My Health Kenya) decided to launch a healthcare-themed […]

How to maintain happiness in 10 easy steps

There are hundreds if not thousands of quotes about happiness but no matter how many words of wisdom our ancestors […]

How to help your child deal with teenage stress

Like anyone else, teenagers are faced with stressful situations all the time. Adolescence and self- discovery are just some of […]

Signs of Mental Illness

Mental illnesses are common but people are either too detached from reality or burying their heads in the sand to […]

What to do When Feeling Suicidal

Mental Health

Most people feel like committing suicide at one point in their lives but the difference is in how they deal […]

How to budget for Christmas


We all want to spoil our loved ones and buy gifts for Christmas, but our pockets sometimes wouldn’t allow this […]