You can schedule a Diet Consultation with our top Nutritionists through the Curefit App to get instant professional advice and a personalized healthy ‘Balanced Meal Plan’ to improve your immunity.

Here are some of the basic principles to follow to ensure a good balanced diet.


1. Eat Plenty Of Fruits And Vegetables

Eat at least 5 portions (equivalent to 400g) of fruits and vegetables every day. 

Eat different coloured fruits and vegetables and add variety to your daily meals where possible.


2. Choose Whole Grains Over Refined Grains

Whole grains maintain most of the structure that holds the vitamins, minerals, and fibre. 

Whole grains are an important source of carbohydrates which give us energy and can help us feel fuller for longer periods.


3. Replace Saturated Fats With Unsaturated Fats

Swap saturated fats with unsaturated fats to lower LDL cholesterol levels and reduce risk of heart disease.

Reduce intake of fatty meats, high fat dairy products and tropical oils like coconut oil

Add foods such as nuts, oily fish and plant oils such as olive and rapeseed oil.


4. Limit Foods And Drinks High In Fat, Sugar, And Salt

Limit Foods and drinks such as cookies, potato chips, chocolate and sugary drinks. 

They provide little nutritional benefit, and not needed for a healthy diet


5. Control Portion Sizes

Understanding what the right portion looks like helps us stay balanced 

Avoid under or overeating. 

Children’s portions should be smaller than that of Adults


6. Stay Hydrated

Keeping hydrated is essential for overall health and around 20-30% of the water we need comes from our food

For a refreshing boost, you can add slices of lemon, cucumber, mint or berries.

Immunity Boosters


  • Vitamin D | Cod Liver Oil, Eggs, Mushrooms

  • Vitamin A | Pumpkin, Carrots, Sweet potatoes 

  • Vitamin C & Zinc | Ginger, Oysters, Oranges, Broccoli, Yellow Bell Peppers

  • Probiotics | Yogurt, Kimchi, Pickles