A healthy diet is essential for good health and nutrition.
Having different types of food and not eating too much salt, sugar, or unhealthy fats keeps you safe from big health problems like heart disease, diabetes, and cancer.
A healthy diet include a combination of different foods.
These include
Basic foods like wheat, rice, or maize, along with starchy vegetables like potatoes, yams, or cassava, form the foundation of a meal.
Here are some useful informationfor you, based on WHO recommendations, to follow a healthy diet, and the benefits of doing so.
Breastfeeding Babies and young children
Starting a solid diet from the start is very important. Breastfeeding gives babies strength and can stop them from becoming too fat or getting sick later on.
It’s really important to feed only breast milk to babies from when they are born till they are 6 months old. After that, it’s good to start giving them different safe and healthy foods at 6 months while still breastfeeding till they’re two years old or older.
Eat plenty of vegetables and fruit
Vegetables and fruits are like treasure chests full of goodness – they’ve got all the vitamins, minerals, fiber, plant protein, and antioxidants our bodies need.
If you eat lots of veggies and fruits, you’re less likely to get too fat, have heart problems, stroke, diabetes, or some kinds of cancer. So, munch on those veggies and fruits to stay healthy and strong!
Eat less fat
Oils and fats are like fuel for our bodies, giving us energy. But if we have too much, especially the bad kinds like saturated and trans fats, it can lead to heart problems and strokes.
Switching to healthier oils like olive, soy, sunflower, or corn oil instead of animal fats or oils with lots of saturated fats like butter, ghee, lard, coconut, and palm oil is a smart move for better health.
To stay fit and healthy, it’s best not to let fats make up more than 30% of all the energy you take in.
Limit intake of sugars
For a good diet, keep sugars to less than 10% of all the energy you take in. If you can cut it down even more to less than 5%, it’s even better for your health.
Instead of munching on sugary snacks like cookies, cakes, and chocolates, go for fresh fruits. That way, you’ll cut down on how much sugar you’re eating.
And try not to drink too many soft drinks, sodas, or other sugary drinks like fruit juices, cordials, flavored milks, and yogurt drinks. That way
Reduce salt intake:
If you use less than 5 teaspoons of salt per day, it can stop high BP and cut down chances of heart problems and stroke for grown-ups. When you cook or make food, try to avoid too much salt or sauces like soy or fish sauce. This will bring down the amount of salt you eat.