Why You Need Balanced Meals

You need to eat balanced meals to help lower the risk of many chronic diseases, and give your bodies the proper nutrition it needs to function and stay healthy.

Enjoy a balance of different food groups in each meal! A balanced diet powers your body with all the necessary nutrients, helping you to stay focused at work.

Fruit & vegetables

Fruit & vegetables are rich in dietary fibre, vitamins, minerals, and can lower the risk of developing heart disease, stroke and certain types of cancer.

Aim of colour and varied type of fruit and vegetables every day to maximize your nutrient intake.

Whole-grain or intact with grains

Includes whole wheat, barley, wheat berries, quinoa, oats, brown rice, whole wheat pasta, wholemeal bread, rolled oats.

These contain higher vitamins (vitamins B and E), minerals (iron, zinc and magnesium), phytochemicals (lignans, phytosterols) and inulin (a type of dietary fibre), which are good for you.


Protein helps to build and repair tissues in the body, important for skin, hair, nails, muscles, enzymes, hemoglobin for whole body functions.

Versatile protein sources—can be mixed into salads, and pair well with vegetables on a plate.

Choose lean meats and limit processed meats such as bacon, sausages, luncheon, cured meats