Healthy Diet

Maintaining a balanced diet is crucial for overall health and well-being. It acts as a shield against numerous chronic noncommunicable diseases like heart disease, diabetes, and cancer. Prioritizing a diverse range of foods while cutting down on salt, sugars, saturated fats, and industrially-produced trans-fats is pivotal for a healthy lifestyle.

A wholesome diet comprises a variety of food groups, including staples like cereals or starchy tubers, legumes, fruits, vegetables, and foods from animal sources such as meat, fish, eggs, and dairy.

Here's some practical guidance, aligned with WHO recommendations, for adopting a healthy diet and reaping its benefits:

Start with breastfeeding for babies and young children:

The foundation of a healthy diet begins early in life with breastfeeding, which fosters optimal growth and potentially reduces the risk of future noncommunicable diseases like obesity and related ailments. Exclusive breastfeeding from birth to 6 months is crucial, followed by the introduction of safe and nutritious complementary foods while continuing breastfeeding up to two years and beyond.

Incorporate plenty of vegetables and fruits.

These nutrient-rich foods are packed with essential vitamins, minerals, dietary fiber, plant protein, and antioxidants. Individuals with diets abundant in vegetables and fruits experience significantly lower risks of obesity, heart disease, stroke, diabetes, and certain cancers.

Moderate fat consumption:

While fats and oils provide concentrated energy, excessive intake, especially of saturated and industrially produced trans-fats, can heighten the risk of heart disease and stroke. Opting for unsaturated vegetable oils over animal fats or oils high in saturated fats promotes healthier fat consumption. To maintain a healthy weight, total fat intake should not exceed 30% of overall energy intake.

Limit sugar intake:

For a balanced diet, sugars should constitute less than 10% of total energy intake, with additional health benefits attained by reducing this figure to under 5%. Opting for fresh fruits over sugary snacks like cookies and cakes helps cut down on sugar consumption. Reducing the intake of sugary drinks like soft drinks, fruit juices, and flavored milks further aids in sugar reduction.

Reduce salt intake:

Limiting daily salt intake to less than 5 grams aids in preventing hypertension and reduces the risk of heart disease and stroke. Reducing the use of salt and high-sodium condiments during food preparation helps lower salt intake.