A healthy and balanced diet will continue to provide many benefits beyond 2020. In this article, we are going to talk about 5 tips for healthy Diet. Our diet can affect the body’s ability to fight infection, as well as health problems later in life, such as obesity, illness, heart, diabetes and various types of cancer. It also affects the possibility of causing it.
The exact composition of a healthy diet depends on many factors, such as our age and activity level, and the type of food provided by the community in which we live. However, in different cultures, there are some common eating tips that can help us be healthier and live longer.
Let’s have a look on 5 tips for Healthy Diet below:
Eat more food
Our body is extremely complex, and a single food (except breast milk) does not contain all the nutrients necessary for its optimal state. Therefore, our diet must include a variety of fresh and nutritious foods to maintain health.
1. Tips to ensure a balanced diet:
Eat more staple foods like beans like wheat, corn, rice, potatoes, lentils and beans, fresh fruits and vegetables, and animal foods (meat, fish, eggs, milk, etc.). let us).
If possible, choose whole foods like raw corn, millet, oats, wheat, and brown rice. They are rich in valuable fiber and can help you stay full longer.
Reduce Salt Intake
Too much salt can cause high blood pressure, which is a major risk factor for heart disease and stroke. Most people in the world eat too much salt. On average, we consume 5 grams per day (equivalent to 1 teaspoon), which is double the 5-gram limit recommended by the World Health Organization.
It should be noted that processed foods and beverages generally contain large amounts of food, and salt is generally not added to food.
Tips to reduce salt intake:
When cooking and preparing food, use less salt to reduce the use of sauces and salty condiments (soy sauce, soup, fish sauce, etc.).
Avoid salty snacks and choose snacks that are fresher and healthier than processed foods.
If you use canned or dried vegetables, nuts, and fruits, choose varieties that do not contain salt and sugar.
Remove salt and salty seasonings from the table and avoid adding them out of the habit. Our taste buds can be adjusted quickly, and you can enjoy low-salt, low-flavour dishes after adjustment!
Check low sodium products on food labels.
Reduce the use of certain fats
We all need some fat in our diet, but overeating, especially the wrong diet, increases the risk of obesity, heart disease, and stroke. Industrially produced trans fats are the most dangerous to health. A diet rich in this fat has been found to increase the risk of heart disease by almost 30%.
Tips to reduce fat intake:
Replace butter, shortening, and shortening with healthier oils (such as soy, rape, corn, safflower, and sunflower).
Choose white meat that is generally less fat than lean meat (such as poultry and fish), trim visible fatty meat, and limit consumption of processed meat.
Check the label and always avoid the use of all processed foods, fast foods and fried foods that contain industrially produced trans fat. Usually found in margarine and ghee, prepackaged snacks, fast food, baked goods, and fried foods.
Too much sugar is not only harmful to teeth, but also increases the risk of unhealthy weight gain and obesity. This can lead to serious chronic health problems.
As with salt, it is important to pay attention to the amount of “hidden” sugar that may be present in processed foods and beverages. For example, a can of soda can contain up to 10 teaspoons of sugar.
Reduce your sugar intake:
Limit your intake of sweets and candies, such as carbonated drinks, fruit juices, concentrated juices, powdered drinks, added water, energy drinks, sports drinks, ready-to-eat tea and coffee, flavoured milk drinks, etc. .
Choose healthy and fresh snacks instead of processed foods.
Do not give children sweet food. Children under the age of two should not be supplemented with salt and sugar, and children outside that age should be restricted.
Avoid using dangerous and harmful alcohol.
In general, heavy drinking and heavy drinking not only increases the risk of direct harm, but also causes long-term effects such as liver damage, cancer, heart disease, and mental illness.
The WHO recommends that you do not drink safe levels of alcohol. For many people, even low alcohol consumption poses a significant health risk.
Remember, drinking less alcohol is always good for your health, not drinking alcohol.
Do not drink alcohol if the following occur: Alcohol can exacerbate health problems; you are taking drugs that directly interact with alcohol. Otherwise, it will be difficult for you to control the amount of alcohol consumed.