Practical choices / 2026-10-05

High value food

Build a useful shopping list: vegetables, fruit, tofu, beans, oats, eggs, plain dairy, fish and nuts. Start with what you can find and enjoy locally.

11 entriesStudies or official product pages linked

Skip the hunt for a miracle food. Choose a few things you can eat often, at prices and portions that fit your life.

What the evidence letters mean

A means strong guidance or consistent research. B means useful research exists, but your own result remains uncertain. C means evidence comes mainly from related activities, with little direct evidence. Each letter applies to the claim on that card.

01 / PRODUCE AND GRAINS

Build the base of everyday meals

Seasonal produce, beans and whole grains are ordinary groceries. Choose a mix that fits local prices and your tastes.

Ordinary vegetables and whole fruit

Evidence A

Start with seasonal vegetables and whole fruit, and add some vegetables to each meal. Frozen vegetables can fill the gap when fresh preparation is difficult.

What the research found

WHO recommends at least 400 g of vegetables and fruit per day for people over ten. Chinese dietary guidance also calls for daily produce.

Before you start

Juice does not fully replace whole fruit. Adjust for local prices, taste and digestion.

Read the sourcesWHO · Healthy diet (2026) 中国居民膳食指南 (2022)

Would you recommend it?

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Frozen vegetables for busy days

Evidence A

Keep a bag of plain frozen vegetables for steaming, boiling or stir-frying. For canned vegetables, look for lower-sodium options.

What the research found

WHO says frozen and canned produce can be healthy choices when they have no added sugar or excess sodium.

Before you start

Check breading, sauces and sodium. Compare prices per edible serving rather than per package.

Read the sourcesWHO · Healthy diet (2026)

Would you recommend it?

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Tofu and beans

Evidence A

Rotate tofu, dried beans and lower-sodium canned beans. Add them to soups, rice or stir-fries for a plant protein option.

What the research found

WHO recommends pulses; the Chinese dietary guidelines also recommend soy foods.

Before you start

Avoid beans if you are allergic. If they cause bloating, start small; check sodium in seasoned tofu and canned beans.

Read the sourcesWHO · Healthy diet (2026) 中国居民膳食指南 (2022)

Would you recommend it?

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Oats and other whole grains

Evidence A

Replace part of your white rice with oats, brown rice or mixed grains. Check the ingredients on oats; plain versions make added sugar easier to control.

What the research found

WHO recommends that carbohydrates come mainly from whole grains, produce and pulses. Chinese guidelines also encourage whole grains.

Before you start

You do not need to switch everything at once. Start small if your digestion is sensitive, and buy only what you can use.

Read the sourcesWHO · Healthy diet (2026) 中国居民膳食指南 (2022)

Would you recommend it?

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02 / PROTEIN AND FATS

Add variety to your plate

Eggs, dairy, fish and nuts each have a place. Rotating them helps you eat a wider range of foods.

Eggs

Evidence A

Boil, steam or lightly fry an egg, then add vegetables and a staple grain for an easy meal.

What the research found

Chinese dietary guidelines recommend eggs in moderation and say there is no need to discard the yolk.

Before you start

Eggs cannot provide all your protein variety. Avoid them if you are allergic.

Read the sources中国居民膳食指南 (2022) American Heart Association · Protein and heart health

Would you recommend it?

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Plain milk or unsweetened yogurt

Evidence A

Choose plain milk or unsweetened yogurt for breakfast or a snack. Compare prices per 100 ml or grams and check for added sugar.

What the research found

Chinese dietary guidelines identify dairy as part of a balanced diet and recommend a variety of dairy foods.

Before you start

If you cannot tolerate lactose or are allergic to dairy, choose an option that suits you. Check sugar in flavored yogurt.

Read the sources中国居民膳食指南 (2022)

Would you recommend it?

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Everyday fish, frozen fish and canned sardines

Evidence A

When the price works, choose ordinary fresh or frozen fish or canned sardines and serve them with vegetables. Expensive fish are not required.

What the research found

The American Heart Association recommends two fish servings a week, particularly fatty fish. The FDA counts canned, frozen and fresh fish as options.

Before you start

Check sodium in canned fish. During pregnancy or breastfeeding, and for children, follow advice on mercury levels by species.

Read the sourcesAmerican Heart Association · Fish and omega-3 (2024) FDA · Advice about eating fish 中国居民膳食指南 (2022)

Would you recommend it?

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Plain peanuts and other nuts

Evidence A

Swap a sugary snack for a small handful of plain peanuts or other nuts. A large bag saves money only if you will eat it.

What the research found

WHO includes nuts in a healthy diet; Chinese guidelines recommend them in moderation.

Before you start

Nuts are energy dense, so keep portions modest. Avoid peanuts or tree nuts if you are allergic.

Read the sourcesWHO · Healthy diet (2026) 中国居民膳食指南 (2022)

Would you recommend it?

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03 / EVERYDAY SWAPS

Small changes in the kitchen

The oil you cook with, a little less salt and one fewer sugary drink are practical places to start.

Everyday vegetable oils

Evidence A

Cook with common oils such as canola or soybean oil in place of some butter or lard, while keeping an eye on the total amount.

What the research found

WHO recommends replacing saturated fat with unsaturated fat and lists soybean and canola oils as options.

Before you start

There is no need to buy an expensive oil. A different oil is not a reason to use more of it.

Read the sourcesWHO · Healthy diet (2026) 中国居民膳食指南 (2022)

Would you recommend it?

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Swap one sweet drink for water

Evidence A

Start with the sweet drink you have most often and try water or unsweetened tea instead.

What the research found

WHO recommends limiting free sugars, including those in fruit juice.

Before you start

Follow medical fluid restrictions if you have them. You need not change every drink overnight.

Read the sourcesWHO · Healthy diet (2026) WHO · Sugars guideline (2015)

Would you recommend it?

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Use a little less salt and sauce

Evidence A

Use slightly less salt or salty sauce when cooking. Compare sodium levels on packaged foods.

What the research found

WHO advises adults to keep salt below 5 g per day. Less sodium can help lower blood pressure.

Before you start

If you have kidney disease or special treatment, ask a clinician before switching to a low-sodium salt.

Read the sourcesWHO · Sodium reduction (2026) 中国居民膳食指南 (2022)

Would you recommend it?

– –

Build the base of everyday meals

Ordinary vegetables and whole fruit

Frozen vegetables for busy days

Tofu and beans

Oats and other whole grains

Add variety to your plate

Eggs

Plain milk or unsweetened yogurt

Everyday fish, frozen fish and canned sardines

Plain peanuts and other nuts

Small changes in the kitchen

Everyday vegetable oils

Swap one sweet drink for water

Use a little less salt and sauce

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