Healthy Diet

WHAT MAKES A DIET HEALTHY

A healthy diet is a crucial aspect of maintaining our overall wellbeing and protecting us against malnutrition and noncommunicable diseases (NCDs). These diseases (such as diabetes, heart disease and cancer) are prevalent in the society that we live in and this is largely due to unhealthy dietary habits and sedentary ‘digitalised’ lifestyles.

To maintain a balanced and healthy diet, you should limit the intake of saturated fats to less than 10% of your total energy intake. Additionally, trans-fats should be kept below 1% and replaced with healthier unsaturated fats. Sugars, both added and naturally present, should constitute less than 10% of total energy intake, with an ideal target of less than 5%. To protect against hypertension and heart-related conditions, daily salt intake should not exceed 5 grams.

For you to achieve a healthy diet, there are five key factors to consider: adequacy, balance, calorie control, moderation and variety:

  • Adequacy entails providing sufficient essential nutrients, fibre and calories in the diet.
  • Balance involves consuming a diverse mix of nutrients without overemphasising one at the expense of another.
  • Calorie control is essential to match energy intake with energy expenditure to maintain a healthy weight but pay attention to the quality of calories by consuming nutrient-dense and wholesome foods.
  • Moderation prevents excessive consumption of unhealthy foods.
  • Variety ensures the intake of nutrients from various food groups.


To ensure a healthy diet,
the nutritionists at Kamalaya Koh Samui Wellness Sanctuary & Holistic Spa suggest that you keep it simple – start with a focus on incorporating more fruits and vegetables into the diet making up half of your plate at each meal and try to opt for whole grains like quinoa and whole wheat bread. Consciously read the labels and reduce processed food intake, choosing instead wholesome and natural options. Also try to embrace healthier snacking choices, opting for things such as fruits, nuts and yoghurt. Avoid toxic sugary drinks and increase your intake of water, fresh juices and herbal teas.

To support you on your personalised journey to whole being wellness, Kamalaya offers atailored selection of online courses and consultations through Kamalaya Connect and through on-island retreat experiences. The Fundamentals of Nutrition course offered on Kamalaya Connect empowers individuals to make informed decisions about their eating habits, promoting vitality and longevity. With personalised online nutritional guidance, even those who already follow a healthy diet can benefit from easy-to-implement advice and tailored recommendations.

For those seeking a more immersive experience, the Ideal Weight retreat at Kamalaya focuses on nourishment, balance and sustainable weight management. Wellness experts collaborate to address unique barriers to weight loss and restore balance, achieving an individual’s natural optimal weight as a reflection of systemic health. Supported by carefully selected massage treatments and calming therapies, this retreat empowers participants to enjoy their journey towards their ideal weight.

Embracing Kamalaya’s transformative approach to nutrition enables you to set the stage for a truly integrated whole-being wellness journey.

IDEAL WEIGHT WELLNESS PROGRAM

at Kamalaya Koh Samui

Build the foundation for sustainable weight balance through respect and nourishment of the body rather than depletion or deprivation.

Wählen Sie zwischen 7, 9 oder 14 Tagen

VERBUNDENE POSTEN

Patanjali

Patanjali (Devana-gari) ist der Kompilator des Yoga Sutra, ein Hauptwerk, das Aphorismen über die praktische und philosophische Weisheit bezüglich der Praxis des Raja Yoga enthält.
Mehr lesen

Entgiftung vor dem Eintreffen

Wir empfehlen Ihnen, unsere Vorschläge unten zu befolgen, bevor Sie an einem Entgiftungsprogramm teilnehmen.
Mehr lesen

Vitamin-Urlaube

Since the world returns to a new sense of post-pandemic normal, vitamin vacations have become a trending search term. The downtime afforded by the global ...
Mehr lesen

Fühlen Sie sich überwältigt?

Our spa retreat is the perfect place to escape from the pressures of feeling overwhelmed, but for those times that you need to quickly regain ...
Mehr lesen

EMPFOHLENE WELLNESS-PROGRAMME IM KAMALAYA

IDEALGEWICHT

OPTIMALE FITNESS FÜR FORTGESCHRITTENE

VERBUNDENE POSTEN

Yoga Prana

Prana (Devanagari: pra-Na) is a Sanskrit word meaning 'breath' and is understood as the vital, life-sustaining force of living beings and the vital energy in ...
Mehr lesen

Yoga-Stellungen

Asana is Sanskrit for "seat". It is no accident that this word be chosen to describe the "posture" of Yoga.
Mehr lesen

Was bei Kamalaya im Trend liegt

The award-winning progress and innovative approach to health and holistic wellbeing we’ve achieved have been commended across the pages of the world’s best wellness and ...
Mehr lesen

Das Beste aus Kamalaya

As we round up another year of wellbeing, the key experts at Kamalaya Koh Samui Wellness Sanctuary & Holistic Spa share their top tips in ...
Mehr lesen

Leitfaden für Yoga-Anfänger

In this post, we’ll look at four different types of physical yogas and their benefits from Kamalaya Wellness Sanctuary & Holistic Spa to help you ...
Mehr lesen

Yoga-Lehrer

Kamalaya's inspired and qualified yoga instructors offer specialized teaching in Ashtanga, Vinyasa, Hatha and Yin yoga.
Mehr lesen

Reale Kosten für Kaffee

Caffeine is a fast-acting stimulant that makes you feel more awake and energetic. Depending on the strength and quantity of caffeine consumed, its effects can ...
Mehr lesen
Intro zu Detox Thailand

Entgiftungserlebnisse im Kamalaya

Detox is a good idea. If you're new to the concept it's best to take things slowly.
Mehr lesen

EMPFOHLENE WELLNESS-PROGRAMME IM KAMALAYA

ENTSPANNEN & ERNEUERN

BASIC BALANCE & REVITALISE

BUCHEN SIE IHREN TAGESPASS

(Das voraussichtliche Ankunftsdatum sollte bei der Buchung angegeben werden. Im Falle von Änderungen kann es mit einer Frist von 24 Stunden verlängert werden. )