According to the World Health Organization (WHO), a healthy diet provides the body with all the necessary nutrients and reduces the risk of noncommunicable diseases. These include diabetes, stroke, and heart diseases. Many health problems can be avoided by a good lifestyle. Keeping this in mind, WHO has issued a food guideline, which tells us what we should eat and what we should not.
WHO's healthy diet guidelines
Fruits and Vegetables
Fruits and vegetables : Include fruits and vegetables in your diet daily. Eat seasonal fruits and also eat raw vegetables.
Salt Intake
Salt : Do not eat more than one teaspoon of salt in a day. Use only iodised salt in food.
Avoid Trans Fats
Trans fats : Avoid foods containing trans fats. These include baked and fried items such as pizza, pies, cookies, biscuits and wafers.
Frying and oil use
Frying : Do not eat too much fried food. Too much fried food can harm your health.
Oil : Instead of butter and ghee, use oils containing polyunsaturated fats such as soybean, canola, corn and sunflower oil.
Sugar intake
Sugar : Excess sugar can increase the risk of diabetes and heart disease. Limit your intake of carbonated drinks, sports drinks, ready-to-drink teas and flavoured milk.
Cereals and pulses
Grains : A plate should contain up to 45 percent grains.
Pulses and protein : Eat pulses, eggs, and meat foods. About 14-15% of the total energy should come from these.
Intake of fats
Fats : Fats should provide 30% of the energy in the diet. Nuts, oilseeds, milk and dairy products should provide 8-10% of the total energy.
Special advice for pregnant women
Pregnant and Breastfeeding : Pregnant women and women who are breastfeeding are advised to consume more milk, eggs, and meat.
By following these guidelines, you can improve your health and prevent many diseases.
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