Good health is a great asset that everyone aspires to, and health care is even more important and indispensable. What do we know about healthy food? Can taking care of the food we eat every day really help us to stay healthy?According to the World Health Organization, a safe and healthy diet contributes to the promotion of optimal health and protection against all forms of malnutrition. It also reduces the risk of non-communicable diseases and boosts the immune system, which protects against various infections.
So what should we do and choose in our daily diet to be healthy? Here are some tips on what to eat and not to in order to stay healthy by the World Health Organization:
- Vegetables and fruits
Eating at least 400 grams or 5 servings of fruits and vegetables a day reduces the risk of non-communicable diseases and ensures daily fiber intake. Eating fruits and vegetables can be improved by including vegetables in your diet, eating fresh fruits and vegetables as a snack, eating fresh fruits and vegetables that are seasonal, and eating a variety of fruits and vegetables.
- The amount of fat
Reducing total fat intake to less than 30% of total energy consumption can help prevent weight gain in adults. Consumption of fats, especially saturated fats and fat intake through industrial production can be reduced by:
- steaming or boiling instead of frying when cooking
- replacing butter, lard and ghee with oils rich in polyunsaturated fats, such as soybean, canola (rapeseed), corn, safflower and sunflower oils
- eating reduced-fat dairy foods and lean meats, or trimming visible fat from meat and
- limiting the consumption of baked and fried foods, and pre-packaged snacks and foods (e.g. donuts, cakes, pies, cookies, biscuits and wafers) that contain industrially-produced trans-fats.
3. Salt, sodium and potassium
Salt intake can be reduced by:
- Limit the amount of salt and high sodium concentrations (eg. soy sauce, fish sauce and pulp) when cooking and preparing food
- No salt or high sodium sauce on the table
- limiting the consumption of salty snacks
- Choose products that are low in sodium content
- The amount of sugar
Sugar intake can be reduced by:
- limiting the consumption of foods and drinks containing high amounts of sugars, such as sugary snacks, candies and sugar-sweetened beverages (i.e. all types of beverages containing free sugars – these include carbonated or non‐carbonated soft drinks, fruit or vegetable juices and drinks, liquid and powder concentrates, flavoured water, energy and sports drinks, ready‐to‐drink tea, ready‐to‐drink coffee and flavoured milk drinks); and
- eating fresh fruit and raw vegetables as snacks instead of sugary snacks.
Article by: Health.D Cam
Source: World Health Organization