A healthy diet gives your body all the nutrients it needs — a variety of vegetables, fruits, whole grains, protein sources (like lentils, beans, eggs, meat, or dairy), and healthy fats — while limiting excess salt, sugar, saturated fat, and alcohol. There’s no single perfect diet; the best one is balanced, enjoyable, and something you can sustain.

Recommended by Dr. Muhammad Farhan Shabbir from Shafay Cardiac Clinic

A Registered Dietitian Nutritionist (RDN) is a trained nutrition professional who looks at your health history, lifestyle, and food preferences, then gives you personalised, practical guidance — not a generic chart. They can help with weight management, diabetes, digestive issues, and building eating habits that actually last.

A mother’s diet during pregnancy directly affects her baby’s growth and long-term health. Poor nutrition in pregnancy is linked to higher risks of low birth weight, and later in life, obesity, diabetes, and heart disease for the child. Eating a balanced diet with enough folic acid, iron, calcium, and protein gives the baby the best start.

Most people can meet their nutrient needs through a balanced diet — milk and dairy are excellent sources of calcium, for example. But needs rise at certain life stages: pregnant and breastfeeding women need extra iron, folic acid, and calcium. If you’re unsure, a dietitian can assess your diet and advise whether you need any changes or supplements.