7 rules for healthy everyday eating

Healthy eating is not about expensive super-foods — it is about consistent small decisions. The seven rules below are the core principles doctors recommend regardless of age or activity level.

1. Do not skip breakfast

Breakfast kick-starts your metabolism and prevents mid-day blood-sugar crashes.

2. Colour your plate

At least two colours of vegetables per plate. This guarantees vitamin and mineral variety.

3. Water is the most important drink

1.5-2 litres of water a day. Say no to sugary fizzy drinks and add honey or lemon to plain water.

4. Cut sugar and salt

Processed food is full of hidden sugar and salt — make label-reading a habit.

5. Half the plate should be vegetables

Half vegetables, a quarter protein, a quarter carbohydrate on each main meal.

6. Eat slowly

The satiety signal reaches your stomach 20 minutes later. Eating slowly lets you feel full on less.

7. Test vitamin D and B12 yearly

Vitamin D deficiency is widespread in Azerbaijan. A yearly test protects against many conditions.