How to improve your diet

Monitor what you eat.
Do some of your traditional recipes give you a healthy diet?
If they contain Potatoes, Bread, Rice, Vegetables and Fruit, etc continue to enjoy them.
Try not to be tempted to switch to imported processed "Western" foods. These are too rich in fat and will increase many of your health risks. Above all eat more vegetables and less animal fat.
If you have the opportunity to choose what you eat make sure most of your food comes from the Potaotes, Rice, Cereal, Vegetables and Fruit.
If you have very little over what you eat vary the method of cooking to avoid eating too much fat (boil vegetables and other foods rather than frying them) and try to introduce fresh vegetables and fruit whenever you can.
Take local advice on minimising the damage from vegetables contaminated with chemicals and pesticides.
Grow and eat more vegetables of all kinds and harvest them when you need them.
Avoid adding salt to your meals at the table - however when you do use salt in cooking adding a small amount of iodised salt can prevent problems caused from iodine deficiency.
If you eat a lot of foods rich in animal fats and oil try to reduce the quantity e.g. do not add fat or oil when cooking vegetables.
If you are a woman of child-bearing age it is vital to try and prevent anaemia which increases the risk of complications during and after childbirth. Do this by eating foods rich in iron along with foods rich in vitamin C (fresh vegetables) and avoid iron inhibitors (e.g. tea).
Try to drink tea about 2 hours after finishing a meal since tea contains phenols which could inhibit the absorption of the iron present in your meal.

What you will achieve

You will be less at risk from major illnesses.
You will give your children a better start in life.
You will feel and look more healthy.