A balanced diet is necessary for both good nutrition and health.
You are shielded from a variety of degenerative noncommunicable diseases, including cancer, diabetes, and heart disease. A balanced diet that limits salt, sugar, saturated fats, and trans fats from industrial production is crucial for good health.
A balanced diet consists of a variety of foods. These consist of:
1. Staples such as grains (wheat, barley, rye, maize, or rice) or starchy roots or tubers (potato, yam, taro or cassava).
2. Legumes (lentils and beans).
3. Veggies and fruits.
4. Foods derived from animals (meat, fish, eggs and milk).
Here is some helpful information about maintaining a healthy diet and its advantages, based on WHO standards.
Breastfeed infants and young children:
*Breastfeeding promotes healthy growth and may have long-term health benefits, such as lowering the chance of becoming overweight or obese and developing noncommunicable diseases later in life. A balanced diet starts early in life.
*For a balanced diet, it's crucial to only provide breast milk to infants for the first six months of their lives. Additionally, it's crucial to start introducing a variety of healthy complementary foods to your child at the age of six months and to continue breastfeeding until your child is at least two years old.
Consume a lot of fruit and vegetables since:
*They are key sources of antioxidants, dietary fiber, plant protein, and vitamins and minerals.
*Obesity, heart disease, stroke, diabetes, and some cancers are considerably less common in those whose diets are high in fruits and vegetables.
Eat less fat:
*Because it is concentrated energy that is found in fats and oils. Consuming excessive amounts of fat, especially trans fat made in factories and saturated fat, can raise your chance of developing heart disease and stroke.
*It is possible to consume healthy fats by substituting animal fats or oils with a high saturated fat content (butter, ghee, lard, coconut, and palm oil) with unsaturated vegetable oils (olive, soy, sunflower, or maize oil).
*Consumption of total fat should not exceed 30% of a person's total energy intake in order to prevent unhealthful weight gain.
Limit sugar intake:
*For a healthy diet, less than 10% of your total energy intake should come from sweets. Additional health advantages result from cutting the percentage even lower, to under 5%.
*Consuming less sugar is made easier by selecting fresh fruit over sweet snacks like cookies, cakes, and chocolate.
*It also aids in reducing sugar intake to limit consumption of sugar-rich beverages such as yogurt drinks, fruit juices, cordials, and syrups.
Limit your salt intake:
*To fewer than 5 grams per day to help prevent hypertension and lower your chance of developing heart disease and stroke as an adult.
*Salt consumption can be decreased by limiting salt and high-sodium seasonings like soy sauce and fish sauce when making food.
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