Last updated on October 17, 2020
It protects you against many chronic non-communicable diseases, like heart disease, diabetes, and cancer. Eating a selection of foods and consuming less salt, sugars, and saturated and industrially produced trans-fats, are essential for a healthy diet.
A Healthy Diet comprises a mixture of various foods. These include:
- Staples like cereals (wheat, barley, rye, maize or rice) or starchy tubers or roots (potato, yam, taro or cassava).
- Legumes (lentils and beans).
- Fruit and vegetables.
- Foods from animal sources (meat, fish, eggs and milk).
How to Follow a Healthy Diet and Their Benefits?
1) Breastfeed Babies and Young Children
- A healthy diet starts early in life – breastfeeding fosters healthy growth and will have longer-term health benefits, like reducing the danger of becoming overweight or obese and developing noncommunicable diseases later in life.
- Feeding babies exclusively with breast milk from birth to six months of life is vital for a healthy diet. it’s also important to introduce a spread of safe and nutritious complementary foods at 6 months aged, while continuing to breastfeed until your child is 2 years old and beyond.
2) Eat Many Vegetables and Fruit
- They are important sources of vitamins, minerals, dietary fiber, plant protein, and antioxidants.
- People with diets rich in vegetables and fruit have a significantly lower risk of obesity, a heart condition, stroke, diabetes, and certain sorts of cancer.
3) Eat Less Fat
- Fats and oils and concentrated sources of energy. Eating an excessive amount of, particularly the incorrect sorts of fat, like saturated and industrially produced trans-fat, can increase the danger of heart condition and stroke.
- Using unsaturated vegetable oils (olive, soy, sunflower or corn oil) instead of animal fats or oils high in saturated fats (butter, ghee, lard, coconut, and palm oil) will help consume healthier fats.
- To avoid unhealthy weight gain, consumption of total fat shouldn’t exceed 30% of an individual’s overall energy intake.
4) Limit Intake of Sugars
- For a healthy diet, sugars should represent but 10% of your total energy intake. Reducing even further to under 5% has additional health benefits.
- Choosing fresh fruits rather than sweet snacks like cookies, cakes, and chocolate helps reduce the consumption of sugars.
- Limiting intake of sentimental drinks, soda and other drinks high in sugars (fruit juices, cordials and syrups, flavored milk and yogurt drinks) also help reduce intake of sugars.
5) Reduce Salt Intake
- Keeping your salt intake too but 5 h per day helps prevent hypertension and reduces the danger of heart condition and stroke within the adult population.
- Limiting the quantity of salt and high-sodium condiments (soy sauce and fish sauce) when cooking and preparing foods helps reduce salt intake.