Healthy Eating Habits
Healthy eating protects against
malnutrition, and helps prevent non-communicable diseases such as diabetes,
heart disease, ascites or stroke and cancer. Unhealthy eating habits and lack
of physical activity are the two main causes of global health risks. Following
a healthy diet is a good start in life. Breastfeeding a baby promotes healthy
development, develops intelligence, and reduces the risk of long-term health
benefits such as obesity and non-communicable diseases later in life.
Healthy eating habits include
fruits, vegetables, whole grains and processed foods and sweetened beverages.
Healthy eating needs can be met from a variety of vegetable and animal foods,
but those who follow a full vegetarian diet need a non-animal source of vitamin
B-12 for their diet. Health, medical and governmental organizations,
institutions and organizations in different countries publish nutrition
guidelines to make people aware of healthy eating habits. In some countries, it
has been made mandatory to include nutritional information in the packaging of
processed foods, so that consumers can choose food with health in mind.
Recommendations
World Health Organization
The World Health Organization has
made the following five recommendations at the population and individual level:
Maintain a healthy weight by
consuming foods that contain as much or as few calories as the body consumes.
Limit fluid intake. No more than 30% of daily dietary energy or calories should come from fats. Instead of saturated fats (found in fatty meats, butter, palm oil, coconut oil, butter, cheese, ghee and animal fats) instead of unsaturated fats (found in fish, avocado fruit, nuts, sunflower seeds, soybeans, canola and water) Goes) should be given priority. All types of lubricants should be avoided. These include manufactured lubricants (such as oven-baked and fried foods, pre-packaged snacks and foods such as frozen pizza, pies, biscuits or cookies, wafers, cooking oil and bread) and lubricants from roaming animals. Beef, goat, sheep and camel meat and their dairy products). It is recommended to have less than 10% of saturated fats and less than 1% of saturated fats in the overall diet. In particular, it is recommended to completely avoid manufactured endocrine substances from healthy eating habits.
Eat at least 400 grams (about five
handfuls) of fruits and vegetables a day (not including potatoes, sweet
potatoes, cassava and other sugary roots). Healthy diets include legumes,
pulses, whole grains (such as unprocessed corn, barley, sorghum, oats and red
rice) and nuts.
Keep the amount of plain or free
sugar in the food consumed below 10% of dietary energy. A healthy adult usually
consumes 2,000 calories a day; As such, the amount of free sugar should not
exceed 50 grams (about 12 teaspoons) (5% or better to keep below 25 grams).
Free sugar refers to sugar added naturally to food or drink by cooks,
consumers, or industrialists, as well as naturally occurring sugars in the form
of honey, fruit juices, or fruit juices.
Limit salt or sodium intake from all food sources and ensure that salt is iodized. Taking less than 5 grams (one teaspoon) of salt daily helps reduce the risk of cardiovascular disease.
According to the World Health
Organization, inadequate consumption of vegetables and fruits is the cause of
2.75% of deaths worldwide.
Other recommendations of the World
Health Organization are:
Ensure that the selected food
contains adequate amounts of nutrients (vitamins) and minerals.
Avoid direct toxins (such as heavy
metals) and carcinogens (such as benzene).
Avoiding food contaminated with
pathogens in humans (such as E. coli, tapeworm eggs).
Replacing saturated fats in the diet with multi-unsaturated fats can help reduce the risk of coronary heart disease and diabetes.
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