Nutrition Guidelines for Sri Lankans

Nutrition Guidelines  for Sri Lankans

Food Based Dietary 14 Guidelines 
  1.  Add Colour to your daily meals balancing the correct amounts.
  2. Eat parboiled or less polished rice, whole grains and their products instead of refined grains and their products.
  3. Eat at least two vegetables, one green leafy vegetables and two fruits daily.
  4. Add fish or egg or lean meat with pulses in each meal.
  5. Have fresh milk or its fermented products.
  6. Eat a handful of nuts or oily seeds daily.
  7. Limit salty foods and adding salt to food.
  8. Limit sugary drinks, biscuits, cakes, sweets and sweeteners.
  9. Water is the healthiest drink: drink 8 to 10 glasses (1.5 – 2.0 liters) throughout the day.
  10. Be active: engage in exercises at least for 20 minutes every day.
  11. Sleep 7-8 hours continuously every day.
  12. Eat clean and safe food.
  13. Eat fresh and home cooked food: limit processed and ultra-processed foods.
  14. Always read labels of packaged food.
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