Healthy diet

Eating healthy is essential for health and nutrition.

It protects against many chronic noncommunicable diseases, such as heart disease, diabetes and cancer. For a healthy diet, it is essential to consume a variety of foods while consuming less salt, sugars and saturated trans fats and industrially produced.

A healthy diet includes a combination of different foods. These include:

Staples such as cereals (wheat, barley, rye, corn or rice) or tubers or roots with starch (potatoes, yams, taro or yucca).
Legumes (lentils and beans).
Fruits and vegetables.
Food of animal origin (meat, fish, eggs and milk).
Here is useful information, based on WHO recommendations, to follow a healthy diet, as well as the benefits of doing so.

Babies and young children breastfed:
Healthy eating begins early in life: breastfeeding promotes healthy growth and can have long-term health benefits, such as reducing the risk of overweight or obesity and the development of noncommunicable diseases later in life. life.
Feeding babies exclusively with breast milk from birth to 6 months is important for a healthy diet. It is also important to introduce a variety of healthy and nutritious complementary foods at 6 months of age, while continuing to breastfeed until your child is two years of age or older.


Eat lots of fruits and vegetables:
These are important sources of vitamins, minerals, dietary fiber, plant proteins and antioxidants.
People whose diets are rich in vegetables and fruits have a significantly lower risk of obesity, heart disease, stroke, diabetes and some types of cancer.


Eat less fat
Greases and oils and concentrated energy sources. Eating too much, especially the wrong types of fat, such as industrially produced saturated fat, can increase the risk of heart disease and stroke.
The use of unsaturated vegetable oils (soybean, sunflower or corn oil) instead of animal fats or oils high in saturated fats (butter, lard, butter, coconut oil and palm oil) will help consume more fat. healthy.
To avoid unhealthy weight gain, total fat intake should not exceed 30% of a person's total energy intake.


Limit the intake of sugars:
For a healthy diet, sugars should be less than 10% of your total energy intake. Reduce to less than 5% have additional health benefits.
Choosing fresh fruits instead of sweet snacks like cookies, cakes and chocolate reduces the consumption of sugars.
Limiting the consumption of soft drinks, soft drinks and other beverages rich in sugar (fruit juices, syrups, syrups, flavored milk and yogurt drinks) also helps reduce the consumption of sugars.


Reduce salt intake:
By limiting your salt intake to less than 5 hours a day, you avoid high blood pressure and reduce the risk of heart disease and stroke in the adult population.
Limiting the amount of salt and sodium-rich condiments (soy sauce and fish sauce) when cooking and preparing food reduces salt intake.


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