MAINTAIN HEALTHY DIET
What is healthy diet
A healthy diet is one that helps maintain or improve general health. By Maintain Healthy Diet a man can lower health risks, such as obesity, heart disease, diabetes, hypertension and cancer.
How to Maintain Healthy Diet
To Maintain healthy diet it involves consuming primarily fruits, vegetables, and whole grains to satisfy caloric requirements, provide the body with essential nutrients, phytochemicals, and fibre, and provide adequate water intake. A healthy diet supports energy needs and provides for human nutrition without exposure to toxicity or excessive weight gain from consuming, excessive amounts.
Importance of Healthy Diet
- A healthy diet helps to protect against malnutrition in all its forms, as well as noncommunicable diseases(NCDs) 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 may have longer term health beneﬁts such as reducing the risk of becoming overweight or obese and developing NCDs later in life.
Recommendation for Maintain healthy diet
The World Health Organization (WHO) makes the following 5
recommendations with respect to both populations and individuals:
•Eat roughly the same amount of calories that your body is using. A healthy weight is a balance between energy consumed and energy that is ‘burnt off’.
•Increase consumption of plant foods, particularly fruits, vegetables, legumes, whole grains and nuts.
•Limit intake of fats, namely saturated fats and trans fats and replace with healthier unsaturated fats.
•Limit the intake of granulated sugar. A 2003 report recommends less than 10% simple sugars.
•Limit salt / sodium consumption from all sources and ensure that salt is iodized.
Other recommendations include:
•Essential micronutrients such as vitamins and certain minerals.
•Avoiding directly poisonous (e.g. heavy metals) and carcinogenic (e.g. benzene) substances.
•Avoiding foods contaminated by human pathogens.
Maintain a healthy diet throughout the life-course helps to prevent malnutrition in all its forms as well as arrange of noncommunicable diseases (NCDs) and conditions. However, increased production of processed foods, rapid urbanization and changing lifestyles have led to a shift in dietary patterns.