I am Healthy, I am Wealthy – 5 Quick Tips

  • 03 March, 2021
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  • By Joanna Cichuta

How to be satisfied and no longer have the lost kitchen 😊Here is a quick list of foods that are your healthy base.


Choose locally grown vegetables and fruits whenever you can, and eat plenty every day. Aim for a variety of colours — variety is as important as quantity; no single fruit or vegetable provides all of the nutrients you need to be healthy.


Swap white rice for whole grains such as barley, bulgur, oat berries, quinoa, brown rice, and more. Try to examine your local grocery stores or market bulk bins to discover new, delicious whole grains that are often simple to prepare. For example, that will give a high fibre diet as one of the benefits. 


Focus and apply in your diet healthy protein such as fresh fish, chicken or turkey, tofu, eggs, and a variety of beans and nuts. Remember to balance your plate with lots of vegetables & fruit, whole grains and healthy fats as well.

Fats & Oils

Use liquid vegetable oils whenever possible for stir-frying fish or chicken, and as the base of salad dressings. That includes canola, sunflower, corn, soybean, peanut, and olive oil.

Other Essentials

Even a small amount of a high-quality ingredient can have a big impact on flavour. Stock your kitchen with high-quality basics like extra virgin olive oil, balsamic vinegar, fresh and dried herbs, and a variety of unsalted nuts (such as walnuts, almonds, and pistachios), and you’ll have flavourful building blocks for any recipe.

Based on studies from the Harvard T. H.Chan School of Public Health

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