Introduction Statistics Key Messages Tips RecipesFAQs Media Partners Professionals

Key Messages

The objective of NNOW 2019 is to create awareness among the public about the importance of eating more whole foods. Whole foods are natural foods, unprocessed or minimally processed; providing us with the full spectrum of nutrients we need to safeguard our health as well as dietary fibre; and limiting our intake of added sugar and fats.

ENJOY A VARIETY OF UNPROCESSED OR MINIMALLY PROCESSED FOOD CHOICES

Most of what we eat should consist of mainly unprocessed or minimally processed foods from plants, for instance vegetables, fruit, starchy foods (preferably minimally processed) and legumes. Sugar, salt and fat should be used sparingly in food preparation and at the table. A variety of healthy foods means eating food from more than one ‘food group’ at each meal, i.e. breakfast, lunch and supper as well as eating different healthy options from the same ‘food ‘group’ on different days. Aim to have food from at least four food groups a day. Try to eat only unprocessed or minimally processed plant-based food (vegetables and fruit, starchy food and legumes) for one full day every week.

EAT PLENTY OF VEGETABLES AND FRUIT EVERY DAY

Eating plenty of vegetables and fruit regularly can help prevent chronic diseases, including heart disease, high blood pressure, strokes, some types of cancer, aging related eye diseases and type-2 diabetes. These foods are also high in fibre (roughage), which ensures proper bowel functioning and helps to prevent constipation and related symptoms like bloating. Vegetables and fruit comprise of mainly water and so contribute to your daily intake of fluid. This can help prevent dehydration. Vegetables and fruit are not only tasty and refreshing, but also provide colour and texture to meals.

EAT DRY BEANS, PEAS, LENTILS AND SOYA REGULARLY

Eating dry beans, peas and lentils regularly, i.e. at least four times per week, can help prevent chronic diseases, including heart disease, high blood pressure, diabetes, cancer and overweight, as well as improve gut health. Dry beans and lentils provide a valuable and cost-effective source of protein, some vitamins, plant-based iron and other substances that have anti-cancer properties. They are rich in slowly digested starch and fibre, helping to control blood sugar levels.

PLAN AND PREPARE HEALTHY HOME MEALS RATHER THAN BUYING READY-TO-EAT FOOD MEALS/SNACKS OR EATING OUT FREQUENTLY

Eating at home provides your family with the opportunity to eat a variety of healthy foods. Eating healthy home-cooked meals helps avoid being tempted by unhealthy food options in restaurants/canteens/fast food outlets. It helps to save money because homemade foods, especially for breakfast or lunch is usually much cheaper than eating at a restaurant or buying processed foods such as snacks and ready-to-eat meals.

ALWAYS CHECK FOOD AND BEVERAGE LABELS TO READ WHAT IS IN YOUR FOOD AND DRINK

The food label on foods or drinks contains information on the ingredients that were used to manufacture the food or drink as well as a nutritional information table that gives the nutritional value of a processed or ultra-processed food or drink. Knowing how to read labels is very important in making the healthier choice when choosing foods. Product ingredients are listed by quantity, from the highest to lowest amount. That means that the first listed ingredient is what the manufacturer used the most. A good rule of thumb is to scan the first three ingredients, because they are the largest part of what you are eating or drinking. Ultra-processed foods often have difficult to pronounce and even strange numbers (that is usually the additives) in the ingredients list.