Healthy diet | Adult | Babies
Eating a healthy diet throughout your life can help prevent all forms of malnutrition, as well as a variety of non-infectious diseases (NCDs) and conditions. However, increased production of processed foods, rapid urbanization, and changing lifestyles have changed dietary patterns. People are now eating more foods high in energy, fat, free sugars and salt/sodium, and many are not getting enough of other dietary fiber like fruits, vegetables, and whole grains.
The exact composition of a diverse and balanced healthy diet will depend on individual characteristics (e.g. age, gender, lifestyle and degree of physical activity), cultural context, and food and eating habits available locally. However, the basic principles of a healthy diet remain the same.
A healthy diet helps prevent all forms of malnutrition, as well as non-infectious diseases (NCD) such as diabetes, heart disease, stroke and cancer.
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An unhealthy diet and lack of physical activity pose health risks worldwide.
A healthy diet begins at an early age. Breastfeeding can promote healthy growth, improve cognitive development, reduce your risk of becoming overweight or obese, and have long-term health benefits, such as developing NCD(non communicable diseases) later on.
Energy intake (calories) should be balanced with energy expenditure. To prevent unhealthy weight gain, your total fat should not exceed 30% of your total energy intake. Saturated fat intake should be less than 10% of your total energy intake, and trans fat intake should be less than 1% of your total energy intake. ,
Limiting your free sugar intake to less than 10% of your total energy intake is part of a healthy diet. For additional health benefits, an additional reduction of less than 5% of total energy intake is suggested.
Keeping your salt intake below 5 grams per day (less than 2 grams per day sodium) helps prevent high blood pressure and reduces the risk of heart disease and stroke in the adult population.
WHO member states have agreed to reduce salt intake by the world's population by 30% by 2025. They also agreed to stop the increase in diabetes and obesity in adults and adolescents as well as children overweight by 2025.
For adults
A healthy diet includes:
Fruits, vegetables, legumes (e.g. lentils and beans), nuts and whole grains (e.g. raw corn, millet, oats, wheat, brown rice).
At least 400 g of fruits and vegetables per day, excluding potatoes, sweet potatoes, cassava and other starchy roots.
Less than 15% of total energy intake at per glass, which equates to 50 grams (or about 12 level teaspoons) if a person with a healthy weight consumes about 2000 calories per day, but figuratively less than 5 . Sugar free is any sugar added to a food by a manufacturer, cook, or consumer, and is a sugar that is naturally present in honey, syrup, fruit juice.
Less than 32% of total energy intake in fat. Unsaturated fats (found in fish, avocado and nuts, sunflower, soybean, canola, and olive oil) are preferred over saturated fats (found in fatty meat, butter, palm and coconut oil, cream, cheese, ghee, lard) and trans fats It's possible. -All types of fats and ruminant trans fats, including industrially produced trans fats (found in prepackaged snacks and foods such as baked and fried foods, frozen pizzas, pies, cookies, biscuits, wafers, cooking oils and spreads) (Found in meat and dairy products from ruminants such as cows, sheep, goats and camels). It is recommended to reduce saturated fat intake to less than 10% of total energy intake and trans fat to less than 1% of total energy intake.
Salt needs to be iodine treated.
For babies
Optimal nutrition in the first two years of a child's life promotes healthy growth and improves cognitive development. It also reduces the risk of becoming overweight or obese and developing NCD later on.
Advice on a healthy diet for infants and toddlers is similar to advice for adults, but the following factors are also important:
Infants should be breastfeeding only during the first 6 months of life.
Infants should continue to breastfeed until 2 years of age or older.
From 6 months of age, breast milk should be supplemented with a variety of foods that are adequate, safe and nutritious. Salt and sugar should not be added to supplements.
Practical advice on maintaining a healthy diet
Fruits and vegetables
Eating at least 400 grams or 5 servings of fruits and vegetables per day will help reduce the risk of NCD(non-communicable diseases) and get a proper dietary fiber daily intake.
Fruit and vegetable intake can be improved by:
- Always include vegetables in meals;
- Eating fresh fruits and vegetables as snacks;
- Eating fresh fruits and vegetables in season; and
- Eat a variety of fruits and vegetables.
Fat
Reducing your total fat intake to less than 30% of your total energy intake helps prevent unhealthy weight gain in the adult population. In addition, the risk of developing NCD is lowered by:
>Reduces saturated fat to less than 10% of your total energy intake.
>Reduces trans fats to less than 1% of your total energy intake. and
>It replaces both saturated and trans fats with unsaturated fats, especially polyunsaturated fats.
>Fat intake, especially saturated and industrially produced trans fats, can be reduced by:
- When cooking, steam or boil instead of frying.
- Replacing ghee, butter, with oils rich in polyunsaturated fats such as soybean, rapeseed, corn, an sunflower oils;
- Eating low-fat dairy and lean meat, or removing fat from meat; and
- Limit the consumption of industrially produced baked and fried foods containing trans fats, prepackaged snacks and food products such as donuts, cakes, pies, cookies, biscuits and wafers.
Salt, sodium and potassium
Most people get too much sodium through salt (equivalent to an average of 9-12 grams of salt per day) and not enough potassium (less than 3.5 grams). High sodium intake and insufficient potassium intake contribute to high blood pressure, increasing the risk of heart disease and stroke.
Reducing salt intake to less than 5 grams per day could prevent 1.7 million deaths each year.
People often don't know how much salt they are consuming. In many countries, most of the salt comes from processed foods (such as prepared meals, processed meats such as bacon, ham and salami, cheese, savory snacks) or foods that are often consumed in large quantities (such as bread). Salt is also added to food during cooking (such as broth, broth, soy and fish sauce) or during consumption (such as table salt).
Salt intake can be reduced by:
>Limit the amount of salt and high-salt seasonings (such as soy sauce, fish sauce, and broth) when cooking.
>There are no sources of salt or sodium on the table.
>Limiting the use of salty snacks; and
>Selection of foods with low sodium content.
Some food manufacturers are restructuring their recipes to reduce the sodium content of their foods, and people should be encouraged to check the food label to find out how much sodium their foods contain before buying or consuming them.
Sugar
For both adults and children, your free sugar intake should be reduced to less than 10% of your total energy intake. Reducing less than 5% of your total energy intake can provide additional health benefits.
Free sugar consumption increases the risk of tooth decay (caries). Excessive caloric intake from foods and drinks high in free sugar can contribute to unhealthy weight gain, leading to overweight and obesity. Recent evidence also shows that free sugar affects blood pressure and serum lipids, and that lowering free sugar intake lowers risk factors for cardiovascular disease.
Sugar consumption can be reduced by:
From foods and beverages that contain high amounts of sugar, such as sugar snacks, candy, and sugar-sweetened drinks (i.e., all types of beverages containing free sugar, including carbonated or non-carbonated soft drinks, fruit or vegetable juices, and beverages). Consumption restrictions, liquid and powder concentrates, flavored water, energy and sports drinks, ready-to-drink tea, ready-to-drink coffee and flavored milk drinks; and
Instead of sugary snacks, eat fresh fruits and raw vegetables as snacks.
Conclusion
An unhealthy diet and lack of physical activity pose health risks worldwide.
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