Controlled drinking


  • 33 million deaths worldwide
  • 5.9% of all deaths worldwide
  • Related to 200 diseases and injury conditions
  • In the age group 20 – 39 years approximately 25 % of the total deaths are alcohol-attributable

How much is too much per day

  • Men should not drink more than 2 alcohol units per day
  • Women should not drink more than 1 alcohol unit per day?
  • Hong Kong

    Men: 2 Alcohol Units per day

    Women: 1 Alcohol Unit per day

Type Alcohol content * Volume per container or per usual serving Number of "Alcohol Unit" Per container
5% 330ml (small can) 1
500ml (king can) 2
330ml (small bottle) 1
640ml (large bottle) 3
Red wine / White wine
125ml (small glass) 1 (1-2)
750ml (bottle) 7 (7-9)
Champagne / Sparkling
12% 125ml (small glass) 1
750ml (bottle) 7
(Whisky / Vodka / Gin / Rum / Tequila / Brandy)
30ml (pub measure) 1

Note: If you drink as much as 14 units per week, it is advised to spread, it evenly across the week.

Long term alcohol related health effects

  • Mental health and behavioral disorders
  • Heart diseases
  • Liver diseases
  • Cancer

Immediate alcohol related effects

  • Injuries related to violence and road traffic accidents
  • Suicide
  • Risky sexual behavior can lead to infectious diseases such as HIV/AIDS etc.

How to reduce harm if you choose to drink alcohol?

  • Do not drink on an empty stomach
  • Know your limits and the alcohol content, choose drinks with lower alcohol content
  • Reduce alcohol content by adding ice or water/juice
  • Take sips rather than gulps
  • Drink alcohol free beverages in between such as water and fruit juice
  • Never drink and drive, use public transport

If you do not drink at all, do not start drinking
If you choose to drink alcohol, limit your drink to minimize alcohol related harm

Local services

1.Tuen Mun Alcohol Problems Clinic (TMAPC)

Monday and Friday 9:00am to 1:00pm
Tuesday, Wednesdays, Thursday, Saturday, Sunday and Public holiday Closed
Contact 2456-8260

2.Tung Wah Group of hospitals (Alcohol abuse prevention and treatment services)

Hotline: 2884 9876

Fax: 2884 3262




Serenity Sisters (Women’s Meeting)
Lucy H. / Michele K.
9041 6974 / 6299 957

3.Hospital Authority substance abuse clinics

Programme Agency Telephone Target Client (Sex)
Substance Abuse Clinic Hong Kong East Pamela Youde Nethersole Eastern Hospital Substance Misuse Clinic 2595 4546 M/F
Hong Kong West Queen Mary Hospital Substance Abuse Clinic 2517 8140 M/F
Kowloon Central Kowloon Hospital Substance Abuse Clinic 3129 6710 M/F
Kowloon East Kowloon East Substance Abuse Clinic 3949 5070 M/F
Kowloon West Kwai Chung Hospital Substance Abuse Assessment Clinic 2959 8082 M/F
New Territories East Prince of Wales Hospital / North District Hospital Substance Abuse Clinic 3505 2584 M/F
New Territories West Castle Peak Hospital Tuen Mun Substance Abuse Clinic 2456 8260 M/F

Stop smoking

Smokers have a very high risk of developing cancers and chronic illnesses

What is secondhand smoke?

A combination of smoke coming out of smoker’s mouth and the smoke given off by the burning of cigarette.

Benefits on health

Once you stop smoking, your body starts to repair itself.

  • Reduce the risk of getting serious smoking-related diseases such as heart disease, cancers, lung disease and peripheral vascular disease.
  • Decreases the risk of many diseases related to second-hand smoke in children, such as asthma.

Other benefits

  • You will save well over HK$20,000 a year if you smoke 1 pack a day. Over HK$200,000 in 10 years
  • Your breath is fresh all the time
  • Your clothes, hair and your home will smell better
  • Your taste buds will feel much better

Tips on quitting smoking

Wait! Slow down your action, you will get over your urge to smoke in few minutes. Do not light a cigarette.

Distract yourself by washing your face, listening to music or talking to others.

Deep breathing can relieve your stress and regains your concentration and helps you get over your urge to smoke.

Drink plenty of water. It can help you defeat the urge to smoke.

Medication for quitting smoking

Nicotine gum

Nicotine inhaler

Nicotine patch

Non-nicotine drug

  • Varenicline/Champix

Smoking Cessation Services

United Christian Nethersole Community Health Service (UCNCHS)

(Smoking Cessation Programme for Ethnic Minorities and New Immigrants)

Smoking cessation Centre Address Tel
Jockey club Tin Shui Wai community Centre Unit 103, 1/F, Tin Ching Amenity and Community Building, Tin Ching Estate, 
Tin Shui Wai, New Territories 3156-9000
Kwong Fuk Community Centre 19, G/F, Kwong Yan House, Kwong Fuk Estate, Tai Po, New Territories 2638-3846,
6626-5342 (WhatsApp)
UCN Jorden health Centre 13/F, Sino Cheer Plaza, No. 23 Jordan Road, Kowloon 2770-8365,
5628-5198 (WhatsApp)
Bradbury Tin community health Centre 4/F, Butterfly Bay Community Centre, Butterfyl Estate, Tuen Mun 2340-3022
Jockey club Wo Lok community health Centre Unit 26-33, G/F, Kui On House, Wo Lok Estate, Kwun Tong, Kowloon 2344-3444,
 5625-3918 (WhatsApp)
Location Tung Wah Group of Hospitals Tel
Hong Kong 194-200 Lockhart Road, 17/F,
Tung Sun commercial centre, Wan Chai
 2332 8977
1833 183 (Press 2)
Kowloon 7 Shing Yip Street, 20/F,
Legend Tower, Kwun Tong
 2332 8977
1833 183 (Press 2)
  • 16/F, Room 1601, KOLOUR Tsuen Wan I, 68 Chung on street, Tsuen Wan
  • Unit 1705, Level 17, Tower II, Grand central plaza,
    138 Sha Tin Rural committee road, Sha Tin
  • Shop 14A, G/F, Ming Tak Shopping Centre, Ming Tak Estate,
    10 Pui Shing Lane, Hang Hau, Tseung Kwan O
  • 4/F, Butterfly Bay Community Centre, Butterfly Estate, Tuen Mun
 2332 8977
1833 183 (Press 2)

Department of Health

Location Department of health Tel
Kowloon 2/F, Ngau Tau Kok Jockey Club Clinic, 60 Ting On Street, Ngau Tau Kok  1833 183 (Press 1)

Hospital Authority

Quitline: (Smoking cessation counselling and cessation hotline)

Hotline : 2300 7272

Service Hours : 

Service hours on Monday to Friday is from 9:00am to 5:00pm and from 9:00am to 1:00pm on Saturday. During non-service hours, callers can leave their name, contact number and district of residence as voice mail so that the relevant smoking cessation counsellors can follow up with them.

Smoking Cessation and counselling Centre

Hong Kong Island

Smoking Counselling and Cessation Centre Address Tel
Central District Health Centre General Out-patient Clinic G/F, 1 Kau U Fong, Central 2545 1485
Kennedy Town Jockey Club General Out-patient Clinic G/F, 45 Victoria Road, Kennedy Town 2817 3215
Sai Ying Pun Jockey Club General Out-patient Clinic* 1/F, 134 Queen's Road West, Sai Ying Pun  2859 8203
Tung Wah Hospital General Out-patient Clinic G/F, Block H, Tung Wah Hospital,
12 Po Yan Street, Sheung Wan
2589 8518
Anne Black General Out-patient Clinic* 1/F, 140 Tsat Tse Mui Road, North Point 3487 8814
Chai Wan General Out-patient Clinic* G/F, 1 Hong Man Street, Chai Wan 3487 8814
Pamela Youde Nethersole Eastern Hospital* L2 East Wing SOPD Block,
Pamela Youde Nethersole Eastern Hospital,
3 Lok Man Road, Chai Wan
2595 7162
Sai Wan Ho General Out-patient Clinic* 1/F, 28 Tai Hong Street, Sai Wan Ho 3487 8814
Shau Kei Wan Jockey Club General Out-patient Clinic* 1/F, 8 Chai Wan Road, Shau Kei Wan 3487 8814
Wan Tsui General Out-patient Clinic* G/F, Block 12, Wan Tsui Estate, Chai Wan 3487 8814
Aberdeen Jockey Club General Out-patient Clinic* G/F, Block A, 10 Aberdeen Reservoir Road, Aberdeen 2555 0381
Ap Lei Chau General Out-patient Clinic 1/F, 161 Ap Lei Chau Main Street, Ap Lei Chau 2518 5610
Queen Mary Hospital Specialist Out-patient Clinic Block S, Specialist Clinic,
Queen Mary Hospital,
102 Pofulam Road, Pofulam
2255 4139
Tung Wah Eastern Hospital General and Specialist Out-Patient Department, G/F,
Main Block, Tung Wah Eastern Hospital,
19 Eastern Hospital Road, Causeway Bay
2162 6021
Violet Peel General Out-patient Clinic* LG, Community Ambulatory Care Centre,
Tang Shiu Kin Hospital,
282 Queen’s Road East, Wan Chai
3487 8814


Smoking Counselling and Cessation Centre Address Tel
Central Kowloon Health Centre G/F, 147A Argyle Street, Mong Kok 2545 1485
Hung Hom Clinic 22 Station Lane, Hung Hom 2353 3811
Lee Kee Mermorial Dispensary 99 Carpenter Road, Kowloon City 2382 1096
Shun Tak Fraternal Association Leung Kau Kui Clinic 2/F, Tokwawan Market & Government Offices Building,
165 Ma Tau Wai Road, Kowloon City
2715 9538
Kowloon Bay Health Centre General Out-patient Clinic 1/F, 9 Kai Yan Street, Kowloon Bay 2116 2811
Kwun Tong Community Health Centre* UG/F, 60 Hip Wo Street, Kwun Tong 2341 0313
Lam Tin Polyclinic General Out-patient Clinic G/F, 99 Kai Tin Road, Lam Tin 2346 2853
Ngau Tau Kok Jockey Club General Out-patient Clinic* 3/F, 60 Ting On Street, Ngau Tau Kok 3518 7783
Cheung Sha Wan Jockey Club General Out-patient Clinic 2 Kwong Lee Road, Cheung Sha Wan 2997 5618
Shek Kip Mei General Out-patient Clinic G/F, 2 Berwick Street, Shek Kip Mei 2788 3023
West Kowloon General Out-patient Clinic G/F, Cheung Sha Wan Government Offices,
303 Cheung Sha Wan Road
2150 7200
East Kowloon General Out-patient Clinic G/F, 160 Hammer Hill Road, Diamond Hill 2320 4240
Our Lady of Maryknoll Hospital Family Medicine Clinic G/F, OPD Block, 118 Shatin Pass Road, Wong Tai Sin 2927 6101
Robert Black General Out-patient Clinic G/F, 600 Prince Edward Road East, San Po Kong 2383 3311
Wang Tau Hom Jockey Club General Out-patient Clinic G/F, 200 Junction Road, Wang Tau Hom 3143 7100
Wu York Yu General Out-patient Clinic G/F, 55 Sheung Fung Street, Tsz Wan Shan 2352 5221
Li Po Chun General Out-patient Clinic G/F, 22 Arran Street, Mong Kok 2393 8161
Queen Elizabeth Hospital* Lower Ground, Block D,
Queen Elizabeth Hospital,
30 Gascoigne Road, Yau Ma Tei
2928 6364
Yau Ma Tei Jockey Club General Out-patient Clinic 1/F, 145 Battery Street, Yau Ma Tei 2272 2417

 and Islands

Smoking Counselling and Cessation Centre Address Tel
Mui Wo General Out-patient Clinic 1/F, Mui Wo Government Offices,
2 Ngan Kwong Wan Road, Mui Wo
2984 2080
North Lamma General Out-patient Clinic G/F,100 Main Street, Yung Shue Wan, Lamma Island 2982 0213
North Lantau Community Health Centre 3/F, North Lantau Hospital,
8 Chung Yan Road,
Tung Chung, Lantau
3467 7374
Peng Chau General Out-patient Clinic G/F, 1A Shing Ka Road, Peng Chau 2983 1110
Tai O Jockey Club General Out-patient Clinic G/F, 103 Shek Tsai Po Street, Tai O 2493 8309
Ha Kwai Chung General Out-patient Clinic G/F, 77 Lai Cho Road, Kwai Chung 2742 8415
Mrs Wu York Yu General Out-patient Clinic UG/F, 310 Wo Yi Hop Road, Lei Muk Shue 2487 1211
North Kwai Chung General Out-patient Clinic G/F, 125 Tai Pak Tin Street, Kwai Chung 2418 8501
Princess Margaret Hospital Specialist Out-patient Clinic 5/F (SOPC Pharmacy), Block K,
2-10 Princess Margaret Hospital Road,
Lai Chi Kok
2990 3921
South Kwai Chung Jockey Club General Out-patient Clinic 310 Kwai Shing Circuit, Kwai Chung 2615 7333
Tsing Yi Cheung Hong General Out-patient Clinic 3/F, Tsing Hong Estate Commercial Complex Phase 1, Tsing Yi 2943 8100
Tsing Yi Town General Out-patient Clinic 21 Tsing Luk Street, Tsing Yi 2434 6205
Fanling Family Medicine Centre 1/F, Fanling Health Centre,
2 Pik Fung Road, Fanling
2639 4601
North District Hospital* G/F, North District Hospital,
9 Po Kin Road, Sheung Shui
2929 1080
Shek Wu Hui Jockey Club General Out-patient Clinic G/F, 108-130 Jockey Club Road,
Shek Wu Hui, Sheung Shui
2670 0211
Mona Fong General Out-patient Clinic G/F, 23 Man Nin Street, Sai Kung 2792 2601
Tseung Kwan O Jockey Club General Out-patient Clinic* G/F, 99 Po Lam Road North, Tseung Kwan O 2927 2084
Lek Yuen General Out-patient Clinic G/F, 9 Lek Yuen Street, Sha Tin 2692 8730
Ma On Shan Family Medicine Centre G/F, 609 Sai Sha Road, Ma On Shan 2644 5521
Prince of Wales Hospital Family Medicine Training Centre and Integrated Clinic,
3/F, South Wing,
Li Ka Shing Specialist Outpatient Clinic,
Prince of Wales Hospital,
30-32 Ngan Shing Street, Sha Tin
3505 3481
Yuen Chau Kok General Out-patient Clinic G/F, 29 Chap Wai Kon Street, Sha Tin 2647 3383
Alice Ho Miu Ling Nethersole Hospital Specialist Out-patient Clinic G/F, Block B, 11 Chuen On Road, Tai Po 2689 2974
Tai Po Jockey Club General Out-patient Clinic G/F, 37 Ting Kok Road, Tai Po 2664 2039
Wong Siu Ching Family Medicine Centre G/F, 1 Plover Cove Road, Tai Po 2652 3706
Lady Trench General Out-patient Clinic 213 Sha Tsui Road, Tsuen Wan 2759 6263
Tuen Mun Clinic G/F, 11 Tsing Yin Street, San Hui, Tuen Mun 2452 9111
Tuen Mun Hospital* Room 613, 6/F, Ambulatory Care Centre,
Tuen Mun Hospital,
23 Tsing Chung Koon Road, Tuen Mun
2452 9111
Tuen Mun Wu Hong Clinic 1/F, 2 Wu Hong Street, Tuen Mun 2458 3788
Yan Oi General Out-patient Clinic Tuen Mun Community Care Centre,
3/F, Yan Oi Polyclinic,
6 Tuen Lee Street, Tuen Mun
2452 0332
Madam Yung Fung Shee Health Centre Yuen Long Community Care Centre, 2/F,
Madam Yung Fung Shee Health Centre,
26 Sai Ching Street, Yuen Long
2452 0332
Tin Shui Wai (Tin Yip Road) Community Health Centre 2/F, Tin Shui Wai (Tin Yip Road) Community Health Centre,
3 Tin Yip Road, Tin Shui Wai
3124 2300
Tin Shui Wai Health Centre (Tin Shui Road) G/F, 3 Tin Shui Road, Tin Shui Wai 2448 5511
Yuen Long Jockey Club Health Centre G/F, 269 Castle Peak Road, Yuen Long 2443 8511

Smoking cessation Hotline

Smoking cessation clinic Phone number
Department of Health 1833 183 ( Press 1 )
Tung Wah group of hospitals 1833 183 ( Press 2 )
Hospital Authority 1833 183 ( Press 3 )
Pok Oi Smoking Cessation Service using Traditional Chinese Medicine 1833 183 ( Press 4 )
Youth Quitline of the University of Hong Kong 1833 183 ( Press 5 )

Pak Oi hospital smoking cessation Centre

Smoking counselling Centre Address Tel
Pak Oi Chinese medicine service G/F, Sha Tin (Tai Wai) clinic, 2 Man Lai Road, Tai Wai, Sha Tin, N.T. 2607 1222
Pak Oi hospital Au Tau, Yeun Long, N.T. 2486 8000

Smoking cessation talks

The Tobacco Control Office organizes smoking cessation health talk to explain:

  • Harmful effects of smoking and secondhand smoke
  • Reasons for quitting smoking
  • Benefits of quitting smoking
  • Encourage smokers to quit smoking

*Information on methods of quitting smoking, medications and smoking cessation clinic services will be provided

Be Happy

What is stress?

Stress is a normal part of life; however persistent stress can have serious consequences on your health.

Common source of stress

Symptoms of stress

Healthy habits that can prevent stress

Get enough sleep

  • Get 7-9 hours of sleep

Physical activity

  • walking, running, dancing, cycling whatever you like, daily if possible.

Thinking positive

  • Be optimistic and look for solutions rather than dwelling on problem
  • Sharing thoughts and concerns with your friends or family members
  • Giving up bad habits:

    • Give up smoking & drinking alcohol
  • Recognizing signs of stress:

    • Be aware of your own symptoms of stress and tackling it 

    Healthy diet:

    • Eat a healthy well balanced diet

Stress screening Test

Stress screening Test

Find out how stressed you really are by taking this online stress screening test? Use the results to see if you need to manage your stress now!

Move More

Benefits of physical activity

1.Helps lose weight

2.Releases tension/stress and improves your mood

3.Improves your sleep

4. Prevent and manage high blood pressure (Hypertension)

5. Prevent and manage high blood sugar/glucose (diabetes mellitus)

6. Reduces risk of heart diseases

7. Prevents and manage high cholesterol

8. Reduces the risk of osteoarthritis and helps build muscle strength

Frequency and intensity of physical activity

  • Exercise at a moderate intensity at least five days a week for 30 minutes or more.
  • If it is not possible to exercise for consecutive 30 minutes, break it up into 10 to 15-minute sessions a few times a day.

What is Moderate intensity and Vigorous intensity physical activity?

Moderate intensity

Requires moderate amount of effort and noticeably accelerate the heart rate.


Brisk walking

Vigorous intensity

Requires a large amount of effort and causes rapid breathing and substantial increase in the heart rate.



Bicycling (Speed – 10-12mph)

Bicycling (Speed – 14-16mph)

Cleaning heavy
(washing windows, vacuuming, mopping)


Social dancing

Hiking Uphill

Active involvement in sports with children (Badminton)

Competitive sports (football, volleyball, basketball)

Carrying/lifting moderate load (<20Kg)

Carrying moving heavy load (>20Kg)

Tips to get more exercise


Brisk walking around your neighborhood or at home anytime of the day

Walk your children to school, Madrassa, Church, Gurdawara and Temple

Walk in the shopping mall to do window shopping

Always take stairs, instead of elevators

Accompany your children to park

Walk to supermarket to buy daily groceries/vegetable/fruits

Walk while talking on the phone while at home or workplace

Get off the bus/mini-van/MTR one stop in advance and walk towards your house


Make sure to warm up for a few minutes before stretching

  • Stretching improves muscle strength and joints mobility
  • You can easily stretch at home while doing household tasks such as cooking and cleaning
  • You can stretch before starting work in the office and outdoor work or even at home.

Dancing (social)

There are many types of dance, choose your own style

  • If you do not know how to dance, learn to dance from YouTube videos
  • Join dance classes
  • Dancing and listening to music while doing household tasks, such as cooking, cleaning windows or floor.

Bicycling (slower than 10 miles per hour)

  • Arrange cycling days with your family and friends
  • Cycling facilities are available around some beautiful locations in Hong Kong
  • If you own a bicycle, ride it to work or school


  • Organize hiking with your family and friends
  • Children always like to go out. Why not taking them for a hike.
  • There are many hiking trails at beautiful locations in Hong Kong(


  • Play sports with your family and friends, for example, badminton, table tennis, football, cricket
  • Join outdoor activities organized by community centers, for example, visit country parks, go hiking and do sports activities.
  • Go for bowling with your family and friends

Tips to get more exercise at home

  • Floor mopping or carpet cleaning
  • Jogging and marching in place
  • Jumping ropes
  • Stretching

Eat Healthy

Food Pyramid

  • Achieve energy balance and a healthy weight
  • Eat more fruits, vegetables, whole grains and nuts
  • Eat less sugar
  • Make sure salt is iodized, use limited amount of salt in the diet

Eat Healthy Portion Sizes

Salt restriction

  • less than 5 g (about 1 teaspoon) of salt per day.
  • All salt used should be iodized

Tips to reduce salt

  • Choose fresh poultry, fish and lean meat rather than canned and processed
  • Read food labels on the canned and frozen food (Sodium = Salt). Choose the food with lower salt content.
  • Do you know: which of the below food label contain the lower salt content? Answer can be found at the bottom of this page
  • Rinse canned food such as tuna to remove salt
  • Avoid canned food as much as possible
  • Use a pinch of salt only in curry, avoid pitting salt in Chapatti flour.
  • Cook rice and pasta without salt

Sugar restriction

  • Avoid all kinds of soft drinks, almost all of them contain very high amount of sugar
  • Pre-packaged fruit juices must be avoided since they contain almost the same amount of sugar as soft drinks. Eating fresh fruits is always the best. If you prefer fruit juice, amount should be limited to 1 cup per day.
  • Read the food labels on canned and frozen food. Choose the food with lower sugar content.
  • Do not add sugar to your tea or coffee
  • Eat limited candies and sweets
  • Eat limited products such as cookies and cakes contain very high amount of added sugar

Names for added sugar on food labels

Dextrose Glucose
Lactose Maltose
Sucrose Fructose
Honey Malt sugar
Brown sugar Raw sugar

Fat Restriction

  • Fat restriction: Limit the amount of saturated fat and trans fat.

  • Saturated fat:

    • Saturated fat increases the level of bad cholesterol (LDL) and increases the risk of heart diseases.
    • Fried and baked foods contain high levels of saturated fat.
    • Examples of foods with saturated fats are fatty beef, lamb, pork, poultry with skin, beef, lard and cream, butter and cheese.

  • Trans fat:

    • Trans fat increases the level of bad cholesterol (LDL) and increase the risk of heart diseases and stroke.
    • Examples of foods that contain trans-fat are cookies, muffins and cakes.
    • Main source for trans-fat in processed food is “partially hydrogenated oils”.
    • Trans fat is sometimes mentioned on the food label (ingredient section) such as “partially hydrogenated oils”.   

Answer: The 2 food labels contain the same salt content!

Make yourself the Eatwell plate

Fruits and vegetables:

  • Make your plate colorful with tomatoes, potatoes, broccoli along with other vegetables for your meal
  • Add fruit to meal as part of main dish
  • Eat more protein rich food: 

    • Meat, Chicken, seafood, dry beans or peas, eggs, nuts, and seeds are considered to be rich in protein
  • Use Whole grain wheat:

    • Eat whole wheat bread instead of white bread. 
    • Use whole grain wheat flour to make chapatti & Paratha.
    • Whole grain oats, whole-grain corn, whole-grain brown rice, and whole grain pasta are some of the examples.

Use Fat free or low fat dairy products:

  • Low fat or no fat milk
  • Low fat or no fat yogurt
  • Low fat or no fat cheese
  • Always look for food label to check for salt, added sugar, trans-fats and saturated fats.
  • Always avoid trans-fat and saturated fats: foods that contain these bad fats are biscuits, cakes, coconut oil and all types of fried food. 

Eat more fish:

  • Fish (salmon, tuna, trout etc.) is a good source of protein.
  • Eat fish at least twice a week
  • Seafood has protein, minerals, and omega-3 fatty acids (heart-healthy fat)
  • Omega-3 fatty acid decreases risk of heart diseases


Boneless skinless chicken


Lean Beef

Vegetables and fruits

  • Broccoli
  • Celery
  • Cucumbers
  • Avocado
  • Onions
  • Romaine
  • Salad mixes
  • Carrots
  • Cauliflower
  • Tomatoes
  • Asparagus
  • Baby spinach
  • Lettuce
  • Apples
  • Pears
  • Kiwis
  • Oranges
  • Grapefruit
  • Lemons
  • Peaches
  • Plums
  • Nectarines
  • Bananas
  • Mangoes
  • Raspberries
  • Blackberries
  • Watermelon
  • Honeydew
  • Cantaloupe
  • Apricots
  • Grapes
  • Cherries
  • Strawberries
  • Blueberries


  • Chickpeas
  • Black beans
  • Kidney beans
  • Lentils

100% whole wheat

  • Whole wheat flour (Atta)
  • Whole wheat bread (brown bread)
  • Whole grain brown rice, pasta
  • Whole grain brown bread


  • Skim or low-fat milk or soymilk
  • Fat-free or low-fat yogurt
  • Fat-free or low-fat cottage cheese
  1. Order salad: Start with a salad packed with loads of vegetables. Use minimal salad dressing and avoid fatty dressing.
  1. Choose steamed, grilled, or boiled dishes
  1. Order whole grain wheat bread for sandwiches, chappati or paratha
  1. Choose whole grain rice and pasta
  1. Eat fruits as side dish or dessert
  1. Drink water or choose unsweetened tea or other drinks with no added sugar
  1. Finally, eat less, share dish with your friends and family

Breakfast choices

  • Wholegrain or brown bread slices with tea or milk.
  • A bowl of oatmeal boiled with a cup of skimmed milk, topped with some fruits of your choice such as banana, apple or berries.
  • A whole wheat (chakki atta) Chapatti
  • A boiled egg and a slice of brown bread.

Snack choices

  • An orange
  • Sliced Carrots
  • An apple
  • Handful of almonds or plain nuts without added salt

Lunch choices

  • palm-sized chapattis, vegetable curry or Daal, and a bowl of salad.
  • Chicken Tikka with one Roti and a bowl of salad
  • Brown rice with vegetable curry or Daal, and a bowl of salad.

Dinner choices

  • Chappati, vegetable curry, Daal and a bowl of salad
  • Brown rice with Daal and a bowl of salad.
  • Chicken tikka with chapatti and salad

Good Eating habits

Eat Healthy Unprocessed Food

Switch to Healthy Whole Grains

Change to Healthy Cooking Methods

Understand Healthy Eating-Out Options

Healthy Eating at Social Events

Plan Your Healthy Shopping

Water: Drink plenty of water

  • Skipping meals ( especially skipping breakfast)
  • Eating unhealthy snacks
  • Use of excessive salt and sugar
  • Drinking too much soda drinks
  • Not reading food labels
  • Excessive eating out
  • Late night eating

Eat healthy food

Cook fresh vegetables, lean meat

Switch to whole grains

Buy 100% whole wheat flour (Atta), bread and rice.

Change to healthy cooking methods

  • Grill or barbecue meat, fish and vegetables.
  • Use just a little olive oil
  • Use herbs, spices and ground pepper instead of salt.
  • Avoid things like deep-frying

Healthy eating-out options

  • Order salad: Start with a salad packed with loads of vegetables
  • Choose steamed, grilled, or boiled dishes
  • Request whole grain wheat bread for sandwiches, chappati or paratha
  • Eat fruits as side dish or dessert

Healthy eating at social events (weddings, birthday parties)

  • Choose the healthiest option, for example a grilled piece of fish or lean meat.
  • Load up on salad and vegetables.
  • For dessert look for different sorts of fruits.

Plan health grocery shopping

Create a shopping list based on healthy grocery list

Always choose water

Ditch sugar-packed soft drinks. Instead drink plenty of water.