A
healthy diet helps to keep against malnutrition. It also help to protect us from the disease such as diabetes, heart disease, stroke and
cancer.
Unhealthy
diet and lack of physical activity are leading global risks to health.
Healthy
dietary practices start early in life ? We should eat lots of green vegetables,
variety of fruits, water intake as per the body requirement. Our plate of Meals should be colorful it
includes vegetables , fruits, fiber, protein , minerals, Calcium rich food, etc. Instead of drinking juice , we should
consume whole fruit, so that our body also get fiber. Fiber is very necessary for
the body, so that food can easily be digestible.
We
should also keep salt intake to less than 5 g per day (equivalent to sodium
intake of less than 2 g per day) helps to prevent hypertension, and reduces the
risk of heart disease and stroke in the adult population.
As per
the WHO Member States have agreed to reduce the global population's intake of
salt by 30% by 2025; they have also agreed to halt the rise in diabetes and
obesity in adults and adolescents as well as in childhood overweight by 2025
(9, 10).
Overview
Eating
a healthy meal throughout the life, keep us healthy. Now a days, Kids are increasingly eating
processed food, that is not healthy for them, and they are become victim of
many diseases.
Here
are the guideline by the WHO for adults healthy diet
For adults
A healthy diet includes the
following:
Fruit,
vegetables, legumes (e.g. lentils and beans), nuts and whole grains (e.g.
unprocessed maize, millet, oats, wheat and brown rice).
At
least 400 g (i.e. five portions) of fruit and vegetables per day (2), excluding
potatoes, sweet potatoes, cassava and other starchy roots.
Less
than 10% of total energy intake from free sugars (2, 7), which is equivalent to
50 g (or about 12 level teaspoons) for a person of healthy body weight
consuming about 2000 calories per day, but ideally is less than 5% of total
energy intake for additional health benefits (7). Free sugars are all sugars
added to foods or drinks by the manufacturer, cook or consumer, as well as
sugars naturally present in honey, syrups, fruit juices and fruit juice
concentrates.
Less
than 30% of total energy intake from fats (1, 2, 3). Unsaturated fats (found in
fish, avocado and nuts, and in sunflower, soybean, canola and olive oils) are
preferable to saturated fats (found in fatty meat, butter, palm and coconut
oil, cream, cheese, ghee and lard) and trans-fats of all kinds, including both
industrially-produced trans-fats (found in baked and fried foods, and
pre-packaged snacks and foods, such as frozen pizza, pies, cookies, biscuits,
wafers, and cooking oils and spreads) and ruminant trans-fats (found in meat
and dairy foods from ruminant animals, such as cows, sheep, goats and camels).
For infants and young children
In
the first 2 years of a child's life, optimal nutrition fosters healthy growth
and improves cognitive development. It also reduces the risk of becoming
overweight or obese and developing NCDs later in life. Advice on a healthy diet
for infants and children is similar to that for adults, but the following
elements are also important:
- Infants should be breastfed exclusively
during the first 6 months of life.
- Infants should be breastfed continuously
until 2 years of age and beyond.
- From 6 months of age, breast milk should
be complemented with a variety of adequate, safe and nutrient-dense foods. Salt
and sugars should not be added to complementary foods.
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