1.Breastfeed infants and young children
• Infants and young children from birth to 6 months of age should be breastfed (do not give any other food or drink).
• At 6 months of age, provide a variety of safe and nutritious supplements to complement breastfeeding and continue breastfeeding until the baby is 2 years old or older.
• Do not add salt or sugar to baby or toddler foods.
Breast milk generally provides all the nutrients and fluids a baby needs for the first six months of healthy growth and development. Breastfed infants have better resistance to common childhood illnesses such as diarrhea, respiratory disease, and ear infections. In addition, those who were breastfed as infants were less likely to be obese or more susceptible to infections such as: Diabetes, heart disease and stroke.
2.Eat variety of foods
Eat a variety of foods, including: main foods (for example, cereals such as wheat, corn or tuber starch, such as cassava, beans, beans, vegetables, fruits, and animal foods (eg. meat, fish, eggs, and milk).
Eating unprocessed and fresh foods daily helps children and adults get the right amount of nutrients. It also helps them avoid a diet high in sugar, fat and salt, which can lead to bad weight gain (eg. overweight and obesity) and non-communicable diseases. A well-balanced diet is especially important for a child’s growth. It also helps older people to be healthier and more active.
For snacks, choose raw vegetables and fresh fruits rather than sugary, fatty or salty foods.
Avoid overcooked vegetables and fruits as this can lead to loss of essential vitamins.
When using canned or dried fruits and vegetables, choose varieties without adding salt and sugar. Vegetables and fruits are important sources of vitamins, minerals, dietary fiber, plant proteins and antioxidants. People who eat a diet rich in fruits and vegetables have a lower risk of obesity, heart disease, stroke, diabetes and certain types of cancer.
3.Eat lots of vegetables and fruits
• Eat a variety of fruits and vegetables
• For snacks, choose raw vegetables and fresh fruits rather than sugary, fatty or salty foods
• Avoid overcooked vegetables and fruits as this can lead to loss of essential vitamins
• When using canned or dried fruits and vegetables, choose varieties without adding salt and sugar. Vegetables and fruits are important sources of vitamins, minerals, dietary fiber, plant proteins and antioxidants. People who eat a diet rich in fruits and vegetables have a lower risk of obesity, heart disease, stroke, diabetes and certain types of cancer.
4.Eat fat and oil in moderation
• Use low-fat vegetable oils (eg. olive oil, sunflower oil or corn oil) instead of animal fats or oils with high saturated fats (eg. butter, snail oil, coconut oil).
• Choose white meats (eg. poultry) and fish, which are generally low in fat, such as red meat, and eat very little processed meat because these foods are high in fat and salt.
• If possible, choose low-fat milk and dairy products. Avoid processed foods such as baked goods and fried foods that contain fat through the industrial cycle.
Fat and oil are concentrated sources of energy, and eating too much fat, especially unhealthy fats, can be harmful to your health. For example, people who eat a lot of saturated fat have a higher risk of heart disease and stroke. Fat can occur naturally in meat and dairy products, but high-fat trans-industrial products (for example, hydrogenated oils) found in processed foods are a major source of health hazards.
5.Eat less salt and sugar
• When cooking and preparing meals, limit the amount of salt and spices that are high in sodium (eg. soy sauce and fish sauce)
• Avoid foods (for example, snacks that are high in salt and sugar)
• Limit your intake of soft drinks or sodas and other beverages that are high in sugar (eg. fruit juices, syrups and yogurt drinks)
• Choose fresh fruits instead of snacks such as cakes and chocolates.
People whose diet is high in sodium (including salt) have a higher risk of high blood pressure, which can increase their risk of heart disease and stroke. Similarly, people on a high-sugar diet have a higher risk of being overweight or obese and have an increased risk of tooth decay. People who reduce the amount of sugar in their diet can also reduce the risk of non-communicable diseases such as heart disease and stroke.