WHY HEALTHY FOOD & DIET IS MOST IMPORTANT

Need A healthy diet is essential for good health and nutrition.

Healthy diet protects you against many chronic noncommunicable diseases, such as heart disease, diabetes and cancer. Eating a variety of foods and consuming less salt, sugars and saturated and industrially produced trans-fats, are essential for healthy diet.

How to make healthy food habit:

• Essential cereals (wheat, barley, rye, maize or rice) or starchy tubers or roots (potato, yam, taro or cassava).
• Legumes (lentils and beans).
• Fruit and vegetables.
• Foods from animal sources (meat, fish, eggs and milk).

Eating plenty amount of these natural food, ultimately gives us sufficient nutrition.

Increase vegetables and fruit consumption:

• Vegetables and fruit are sources of vitamins, minerals, dietary fibre, plant protein and antioxidants.
• People with diets rich in vegetables and fruit have a significantly lower risk of obesity, heart disease, stroke, diabetes and certain types of cancer.

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Reduce Your fat intake:

• Fats and oils and concentrated sources of energy. Eating too much, particularly the wrong kinds of fat, like saturated and industrially produced trans-fat, can increase the risk of heart disease and stroke.
• Using unsaturated vegetable oils (olive, soy, sunflower or corn oil) rather than animal fats or oils high in saturated fats (butter, ghee, lard, coconut and palm oil) will help consume healthier fats.
• To avoid unhealthy weight gain, consumption of total fat should not exceed 30% of a person’s overall energy intake.

Reduce your sugars intake:

• For a healthy diet, sugars should represent less than 10% of your total energy intake. Reducing even further to under 5% has additional health benefits.
• Choosing fresh fruits instead of sweet snacks such as cookies, cakes and chocolate helps reduce consumption of sugars.
• Limiting intake of soft drinks, soda and other drinks high in sugars (fruit juices, cordials and syrups, flavoured milks and yogurt drinks) also helps reduce intake of sugars.

Are you eating too much salt:

• Keeping your salt intake to less than 5h per day helps prevent hypertension and reduces the risk of heart disease and stroke in the adult population.
• Limiting the amount of salt and high-sodium condiments (soy sauce and fish sauce) when cooking and preparing foods helps reduce salt intake.

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