Digital health
A healthy diet, including a variety of food groups, is essential for good health and nutrition.
It 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.
A healthy diet comprises a combination of different foods that take into account factors such as body weight. These include:
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Staples like cereals (wheat, barley, rye, maize or rice) or starchy tubers or roots (potato, yam, taro or cassava).
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Legumes (lentils and beans).
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Fruit and vegetables.
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Foods from animal sources (meat, fish, eggs and milk).
Here is some useful information, based on WHO recommendations, to follow a healthy diet, and the benefits of doing so.
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Breastfeed babies and young children:
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A healthy diet starts early in life – breastfeeding fosters healthy growth, and may have longer-term health benefits, like reducing the risk of becoming overweight or obese and developing noncommunicable diseases later in life.
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Feeding babies exclusively with breast milk from birth to 6 months of life is important for a healthy diet. It is also important to introduce a variety of safe and nutritious complementary foods at 6 months of age, while continuing to breastfeed until your child is two years old and beyond.
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Eat plenty of vegetables and fruit:
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They are important sources of vitamins, minerals, dietary fibre, plant protein and antioxidants.
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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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Eat less fat:
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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.
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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.
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To avoid unhealthy weight gain, consumption of total fat should not exceed 30% of a person’s overall energy intake.
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Limit intake of sugars:
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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.
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Choosing fresh fruits instead of sweet snacks such as cookies, cakes and chocolate helps reduce consumption of sugars.
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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.
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Reduce salt intake:
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Keeping your salt intake to less than 5g per day helps prevent hypertension and reduces the risk of heart disease and stroke in the adult population.
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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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Eat a variety of foods
A diverse diet is key to obtaining important nutrients essential for maintaining health. Incorporating a variety of foods not only enhances the taste of meals but also ensures that you receive a wide range of vital nutrients. Whole grains, fruits, and vegetables are particularly significant as they provide essential vitamins, minerals, and dietary fiber that support overall well-being and help to prevent chronic diseases. Additionally, integrating healthy foods and healthy snacks into your meals can lead to better health outcomes and a more enjoyable eating experience.
Including whole grains like brown rice, quinoa, and whole wheat products can help you meet your fiber needs while providing sustained energy. It’s equally important to fill your plate with colorful fruits and vegetables, which are packed with antioxidants and phytonutrients. These foods work synergistically to promote heart health and lower the risk of chronic diseases such as diabetes and cancer. By eating a variety of foods, you can create a balanced diet that supports your body’s nutritional needs.
Healthy eating on a budget
Eating healthy doesn’t have to break the bank; in fact, it can be quite budget-friendly with a little planning. By prioritizing whole foods like grains, legumes, and seasonal fruits and vegetables, including options like white rice, you can create nutritious meals without overspending. Meal planning is a powerful tool that allows you to make the most of your grocery budget while ensuring you have a variety of healthy options available throughout the week.
To maximize savings, consider buying in bulk and choosing store brands. Preparing meals at home rather than dining out can also significantly reduce costs while giving you control over the ingredients, including vitamin C-rich fruits. Additionally, shopping for sales and using coupons can help you find affordable healthy options. With these strategies, you can adhere to dietary guidelines and maintain a healthy lifestyle without straining your finances.