2023-10-29 20:00:51
For many, carrying out a healthy nutrition It is difficult, although it rather consists of a change of habits and their subsequent adoption. Next, we are going to give you some advice that the WHO offers to achieve this and make our diet as healthy and varied as possible.
Fruits, vegetables and vegetables
Part of a healthy diet involves eating at least 400 grams or five servings of fruits and vegetables a day. This reduces the risk of developing non-communicable diseases and helps ensure sufficient daily intake of Dietary fiber. If you want to improve the consumption of these foods, it is possible if:
You include vegetables in all meals. You eat fresh fruits and vegetables in season. You eat a large varied selection of vegetables and fruits. Your snacks are made up of fresh fruits and raw vegetables.
Fats
In a healthy diet, total fat consumption should be reduced less than 30 percent of daily caloric intake. This helps prevent unhealthy weight gain among the adult population. Also, to reduce the risk of developing non-communicable diseases, it is necessary to:
Limit saturated fat consumption to at least 10% of daily caloric intake. Limit trans fat consumption to less than 1%. Replace saturated and trans fats with unsaturated fats in polyunsaturated fat particles.
To reduce fat consumption, some key tips are:
Boil or steam instead of frying. Consume skimmed dairy products and lean meats and remove visible fat from the meat. Limit consumption of baked or fried foods, as well as snacks and packaged foods that contain industrially produced trans fats.
Sugars in healthy eating
Both adults and children should reduce their intake of free sugars to less than 10% of total caloric intake. Consumption of free sugars increases the risk of dental cavities. Excess calories from foods and beverages high in free sugars also contribute to unhealthy weight gain, leading to obesity and overweight. If you want to reduce your sugar intake you could do the following:
Eat snacks like fruits and vegetables. Limit consumption of foods and drinks with high sugar content, such as candies.
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