The 5 Best tips for a healthy diet
Whatever your resolution, a healthy diet and balanced diet will provide many benefits in 2020 and beyond.What we eat and drink can affect our body’s ability to fight infections, as well as how we can develop health problems later in life, including obesity, heart disease, diabetes and various types of cancer. Huh.
The exact content of a healthy diet depends on various factors such as how old and how active we are, as well as the types of foods that are available in communities. But across cultures, there are some common food tips to help us live healthier lives, longer lives.
Eat different kinds of food
Cut back on salt
Reduce the use of some fat and oil
Limit sugar intake
Avoid the use of dangerous and harmful alcohol
Eat a variety of food
Our bodies are incredibly complex, and (with the exception of breast milk for infants) no single meal contains all the nutrients we need for them best. Therefore our diet should include a wide variety of fresh and nutritious foods so that we remain strong.
Some tips to ensure a balanced diet:
In your daily diet, aim to eat a mixture of fresh fruits such as spices and beans such as wheat, corn, rice and potatoes, and plenty of fresh fruits and vegetables and foods made from animal sources (such as meat, fish, eggs, and milk). ).
Choose whole grains such as unripe corn, millet, oats, wheat and brown rice when you can; They are rich in valuable fiber and can help you feel full for longer.
For snacks, choose raw vegetables, unsalted nuts and fresh fruits, rather than foods that are high in sugar, fat, or salt.
Cut back on salt
Too much salt can increase blood pressure, which is a major risk factor for heart disease and stroke. Most people worldwide eat too much salt: On average, we consume 5 grams (equivalent to one teaspoon) of WHO a day, twice the recommended limit of WHO.
Even if we do not add extra salt to our food, we should know that it is usually added to processed foods or drinks, and often in high amounts.
Some tips to reduce your salt intake:
When cooking and preparing, reduce the use of salt and use salted sauces and spices (such as soy sauce, stock or fish sauce).
Avoid snacks high in salt, and choose new healthy snacks over processed foods.
When using canned or dried vegetables, nuts and fruits, choose varieties without salt and sugar.
Remove salt and salty spices from the table and try and avoid adding them to the habit; Our tastebuds can accommodate quickly and once they do, you are likely to enjoy a meal with less salt, but more taste!
Check the label on the food and go for products with low sodium content
Reduce use of certain fats and oil
We all need some fat in our diet, but too much – especially eating the wrong type increases the risk of obesity, heart disease and stroke. Indirectly produced trans fats are the most dangerous for health. A diet high in such fats has been found to increase the risk of heart disease by around 30
Some tips to reduce fat consumption:
Replace butter, lard and ghee with healthy oils such as soybean, canola (rapeseed), corn, safflower and sunflower.
Choose white meat such as chicken and fish that are generally lower in fat than red meat, trim the meat of visible fat and limit consumption of processed meat.
When cooking, try steaming or boiling the food instead of frying it.
Check the label and always avoid all processed, fast and fried foods, including industrially produced trans fats. It is often found in margarine and ghee, as well as pre-packaged snacks, fast, baked, and fried foods.
Limit sugar intake
Too much sugar is not only bad for our teeth, but increases the risk of unhealthy weight gain and obesity, which can lead to serious, chronic health problems.
With salt, it is important to pay attention to the amount of “hidden” sugars that can occur in processed food and drinks. For example, a single pair of soda can contain up to 10 teaspoons of sugar!
Some tips to reduce sugar intake:
Consumption of sweet and sugary drinks such as sweet drinks and fruit juices, fizzy drinks, fruit juices and juice drinks, liquid and powder concentrates, aromatic water, energy and sports drinks, ready-to-drink tea and coffee and flavored milk drinks Limit it.
Choose healthy fresh snacks instead of processed foods.
Avoid giving sugary foods to children. Salt and sugar should not be added to supplementary foods served to children under 2 years of age, and should be limited beyond that age.
Avoid hazardous and harmful alcohol use
Alcohol is not part of a healthy diet, but in many cultures New Year celebrations are associated with heavy alcohol consumption. Overall, drinking too much or too often increases your immediate risk of injury, as well as long-term effects such as liver damage, cancer, heart disease, and mental illness.
The WHO advises that there is no safe level of alcohol consumption; And for many people the use of low levels of alcohol may still be associated with significant health risks.
Remember, low alcohol consumption is always better for health and drinking it is not good.
If you are, you should not drink alcohol at all: pregnant or breastfeeding; Including driving, operating machinery or other activities that involve associated risks; You have health problems that can be worsened by alcohol; You are taking medications that interact directly with alcohol; Or you have difficulty controlling your drinking.
If you think you or someone you love may have problems with alcohol or other psychotropic substances, do not be afraid to seek out your health worker or specialist drug and alcohol service for help.The WHO has also developed a self-help guide that provides guidance to people to cut back or prevent use.