Digital health
A healthy diet is essential for good health, nutrition, and effective weight management.
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, including nutritious options like brown rice. 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
Eating a variety of foods, including brussels sprouts, is fundamental to maintaining a healthy diet. A diverse diet not only enhances the enjoyment of meals but also ensures that you receive a broad spectrum of nutrients essential for optimal health. By incorporating a variety of foods into your daily meals, you can significantly increase your intake of vitamins, minerals, and other bioactive compounds that support your overall well-being. This approach to healthy eating minimizes the risk of chronic diseases, such as heart disease and diabetes, by promoting a balance of essential nutrients.
Furthermore, a varied diet can help you achieve better weight management. Research indicates that people who consume a diverse range of foods tend to have lower body weight and improved metabolic health. Including fruits, vegetables, whole grains, lean proteins, and healthy fats not only enriches your diet but also contributes to a more robust immune system and supports your digestive system. Embrace the health benefits of a varied diet by exploring new recipes and food combinations that incorporate different food groups.
Tips for consuming whole grains
Whole grains are a vital component of a healthy diet, offering numerous health benefits and may even help in reducing cancer risk. However, many people struggle to incorporate them into their daily meals. Here are some practical tips to help you include more whole grains in your diet:
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Start your day with whole grains: Opt for whole-grain cereals or oatmeal for breakfast. These options provide essential nutrients and keep you feeling full longer.
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Choose whole-grain alternatives: When purchasing bread, pasta, or rice, look for whole-grain varieties. Products labeled “100% whole grain” or “whole wheat” are ideal choices.
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Experiment with new grains: Try incorporating less common whole grains like quinoa, farro, or barley into salads, soups, or side dishes. These grains add unique flavors and textures to your meals.
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Snack wisely: Instead of reaching for processed snacks, choose whole-grain options like popcorn, whole-grain crackers, or rice cakes, which are healthier alternatives.
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Cook in bulk: Prepare large batches of whole grains like brown rice or whole wheat pasta at the beginning of the week. This makes it easy to add them to meals throughout the week.
By following these tips, you can seamlessly integrate whole grains into your diet, reaping the many health benefits they offer while enjoying delicious and nutritious meals.