8 Tips for Healthy Eating by the BUZZ Expert

Wellness
Food And Drinks
Peoples
The Buzz Nepal
August 19 , 2025

Healthy eating is not about strict rules or giving up foods you enjoy – it’s about making smarter choices for better long-term health. Here are eight practical tips to guide you toward a balanced diet and healthier lifestyle.

1. Base Your Meals on Higher Fiber Starchy Carbohydrates

Starchy carbohydrates should make up just over one-third of your daily meals. Choose wholegrain or higher fiber options such as brown rice, whole wheat pasta, or potatoes with their skins. These provide more fiber than refined carbohydrates and help you feel full for longer.

2. Eat Plenty of Fruits and Vegetables

Aim for at least five portions of fruits and vegetables every day. This can be easier than it sounds – try adding a banana to your cereal, including vegetables in your lunch, or swapping your usual snack for fresh fruit.

3. Include Fish or Omega-3 Rich Foods

Try to eat at least two portions of fish a week. For vegetarians, alternatives such as walnuts, flaxseeds, and chia seeds are great sources of omega-3 fatty acids, which support heart health.

4. Reduce Saturated Fat and Sugar

Limit saturated fats found in butter, cheese, fatty meats, and baked goods. Men should consume no more than 30 g per day, and women no more than 20 g. Sugar intake should also be reduced, particularly “free sugars” in fizzy drinks, sweets, cakes, and alcohol. Check food labels: more than 22.5 g sugar per 100 g is high, while 5 g or less per 100 g is low.

5. Eat Less Salt

Too much salt can raise blood pressure and increase the risk of heart disease and stroke. Adults should consume no more than 6 g of salt per day. Use nutrition labels as a guide – foods with more than 1.5 g of salt per 100 g are considered high.

6. Stay Active and Maintain a Healthy Weight

Healthy eating goes hand-in-hand with physical activity. Regular exercise lowers the risk of serious health conditions and contributes to overall wellbeing. Even small changes, like walking instead of driving short distances or taking the stairs, can make a big difference. Staying active also boosts your mood and energy levels, helping you stay consistent with your healthy lifestyle.

7. Stay Hydrated

Drink 6 to 8 glasses of fluids daily to stay hydrated. Water, lower-fat milk, and sugar-free drinks are good choices. Remember to drink more in hot weather or when exercising. Carrying a reusable water bottle with you can serve as a reminder to sip throughout the day.

8. Don’t Skip Breakfast

A nutritious breakfast can set you up for the day. Choose options high in fiber and low in fat, sugar, and salt, such as wholegrain cereal with fruit, to ensure you get essential nutrients. Skipping breakfast may leave you feeling tired, less focused, and more likely to snack on unhealthy foods later.

About Author

Amrita Gupta, Founder of Urya Yoga and Wellness located in Bakhundole, Sanepa. She is a certified Yoga and Pilates Instructor, Certified Diet and Nutritionist, and Pre-Post Natal Yoga. She has been able to reverse her hypothyroid condition to normal levels without medication through diet and lifestyle changes.

Instagram: uryayoga

Email: uryayogawellness@gmail.com

For more guide to a healthy life stay tuned to The Buzz Nepal, where tips are not only for a show, it starts with real stories.