Build balanced meals with available foods
A practical meal can combine a staple food with vegetables or fruit and a source of protein. Needs differ by age, activity, pregnancy, illness, and other circumstances, so personalised advice should come from a qualified professional.
- Include vegetables and fruit in different colours when available.
- Choose protein sources such as beans, peas, eggs, fish, meat, milk, or suitable alternatives.
- Use oils, sugar, and highly salted foods in moderation.
- Encourage children to eat age-appropriate foods in safe textures and portions.
Hydration matters
Safe water supports temperature control, digestion, concentration, and normal body functions. Needs rise in hot conditions, during physical activity, and when a person is losing fluid.
Very young children, older adults, and people who are unwell may need closer attention to fluid intake. Seek professional advice when there is persistent vomiting, diarrhoea, inability to drink, unusual sleepiness, or signs of dehydration.
Handle food safely
Food hygiene begins before cooking and continues through serving and storage. Clean hands, safe water, appropriate temperatures, and separation of raw ingredients reduce contamination risks.
- Wash hands with soap and safe water before handling food and after using the toilet.
- Clean preparation surfaces and utensils before and after use.
- Cook foods thoroughly and reheat stored food properly.
- Cover food and protect it from flies, dust, animals, and dirty surfaces.
- Use refrigeration where required and available; do not keep perishable food at unsafe temperatures for long periods.
Be careful with special diets and supplements
Pregnant people, children, older adults, and people living with health conditions may need individual nutrition guidance. Supplements and herbal products can interact with medicines or be unsuitable for some people. Discuss them with a qualified professional rather than assuming that “natural” always means safe.