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Thursday, April 16, 2020

A healthy diet is essential for good health and nutrition.

A healthy diet is essential for good health and nutrition.


It protects you from many chronic non-preventable diseases such as heart disease, diabetes and cancer. A healthy diet requires the consumption of a variety of foods and low salt, sugars and saturated and industrially produced trans-fats.

A healthy diet involves a combination of different foods. These include:

Cereal grains (wheat, barley, rye, corn or rice) or starchy tubers or roots (potatoes, yams, taro or cassava).




Sprout (pulses and pulses)
Fruits and vegetables.
Food from animal sources (meat, fish, eggs and milk).
Here is some useful information based on WHO recommendations for following a healthy diet and the benefits of doing so.

Breastfeeding infants and young children:

Healthy diets begin early in life - breastfeeding promotes healthy growth, and can have long-term health benefits, such as reducing the risk of becoming overweight or obese and developing non-immune diseases later in life.
For a healthy diet it is important to feed the baby only with breast milk for 6 months from birth to life. It is also important to introduce a variety of safe and nutritious supplements at 6 months of age, while your baby will continue to breastfeed until he or she is two years old and older.

Plenty of Vegetables and Fruits:

They are an important source of vitamins, minerals, dietary fiber, plant protein and antioxidants.
People with a diet rich in vegetables and fruits have a significantly lower risk of obesity, heart disease, stroke, diabetes, and certain types of cancer.

Eat less fat:

Concentrated sources of fats and oils and concentrates. Eating too much, especially the wrong kind of fat, such as saturated and industrially produced trans fat, increases the risk of heart disease and stroke.
Instead of unsaturated vegetable oils (olive, soy, sunflower or corn oil), animal fat or saturated fat shank oils (butter, ghee, fat, coconut and palm oils) will help in consuming healthy fats.
To avoid a healthy weight gain, total fat consumption should not exceed 30% of a person's overall energy consumption.

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Limit sugar intake:

For a healthy diet, sugars should represent less than 10% of your total energy consumption. There are additional health benefits of reducing even more than 5%.
The choice of fresh fruits instead of sweet snacks like cookies, cakes and chocolates helps reduce sugar intake.
Limiting the intake of soft drinks, soda and sugary drinks (fruit juices, cordials and syrups, flavored milks and yogurt drinks) also helps reduce sugar intake.

Reduce salt intake:

Keeping your salt intake for less than 5 h per day helps prevent hypertension and reduces the risk of heart disease and stroke in the adult population.
While limiting the amount of salt and high-sodium spices (soy sauce and fish sauce) helps reduce salt intake while cooking and cooking food.
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