When it comes to eating healthfully, it is not necessary to be sophisticated. If you follow the advice of professionals and eat a well-balanced diet, you will be well on your way to a better life. It’s never too late – or too soon – to make smart dietary changes to help you avoid disease and to help you lose weight and feel better, especially about your physical and mental health, among others.
Healthy Food tips for a healthy diet
Here are the list of food you must eat when you are in diet
Fruit and vegetables
Consuming at least 400 grams of fruits or vegetables every day decreases the risk of NCDs (2) and helps to guarantee adequate dietary fiber intake.
Fruit or vegetable consumption can be increased by doing the following:
- Always include vegetables in your meals.
- snacking on fresh fruit and raw vegetables;
- consuming fresh, in-season fruits and vegetables; and
- consuming a wide range of fruits or vegetables
Adults can avoid harmful weight gain by limiting their total fat consumption to less than 30% of total energy intake (1, 2, 3). Furthermore, the chance of contracting NCDs is reduce.
- lowering saturated fat consumption to less than 10% of total energy intake;
- lowering trans-fat consumption to less than 1% of total calorie intake; and
- Unsaturated fats, particularly polyunsaturated fats, should be used to replace saturated and trans fats (2, 3).
Saturated fat and trans-fat intake, particularly from industrial sources, can be lowered by:
- When cooking, use steaming or boiling instead of frying;
- Soybean oils, for example, are rich in polyunsaturated fats, canola (rapeseed), corn, safflower, and sunflower oils, can be substituted for butter, lard, and ghee.
- consuming low-fat dairy products and lean meats, or removing visible fat from meat; and
- minimizing the consumption of baked and fried meals, as well as pre-packaged snacks and foods containing industrially produced trans-fats (e.g. doughnuts, cakes, pies, cookies, biscuits, and wafers).
Salt, sodium and potassium
The majority of individuals consume far too much sodium in the form of salt. (an average of 9–12 g of salt per day) as well as a lack of potassium (less than 3.5 g). High sodium consumption and insufficient potassium consumption contribute to high blood pressure, which raises the risk of heart disease and stroke (8, 11).
Reducing salt intake to fewer than 5 g per day, as advised, could avert 1.7 million deaths each year (12).
Many people are oblivious to how much salt they consume. In many nations, the majority of salt comes from processed foods (for example, ready meals; processed meats such as bacon, ham, and salami; cheese; and salty snacks) or foods consumed in big quantities often (e.g. bread) Salt is also added to dishes during the cooking process (for example, bouillon, stock cubes, soy sauce, and fish sauce) or at the time of consumption (e.g. table salt)
Reduce your salt intake by:
- when cooking and preparing dishes, using less salt and high-sodium condiments (such as soy sauce, fish sauce, and bouillon);
- salt and high-sodium sauces are not present on the table;
- restricting salty snack eating; and
- Choosing sodium-free products is a good idea.
Some food manufacturers are changing their recipes to lower sodium levels in their goods. and consumers should be encourage to read nutrition labels to determine how much sodium is in a product before purchasing or consuming it.
Potassium can help reduce blood pressure by blocking the effects of sodium harmful effects of high salt intake. Consuming fresh fruits and vegetables might help to boost potassium intake.
Sugar intake should be limit in both adults and children restricted to less than 10% of total energy intake (2, 7). A 5% reduction in overall calorie consumption could result in considerable health advantages (7).
Dental caries is increase when free sugars are consume (tooth decay). Excess calories from high-free-sugar foods and drinks contribute to unhealthy weight growth, which can lead to overweight and obesity. Recent research also reveals that free sugars affect blood pressure and serum lipids, and that lowering free sugar intake lowers cardiovascular disease risk factors (13).
Sugars intake can be reduce by:
- limiting sugary snacks, candies, and sugar-sweetened beverages (i.e. all types of beverages containing free sugars, such as carbonated or noncarbonated soft drinks, fruit or vegetable juices and drinks, liquid and powder concentrates, flavoured water, energy and sports drinks, ready-to-drink tea, ready-to-drink coffee, and flavoured milk drinks); and
- Instead of sugary snacks, nibble on fresh fruit and raw vegetables.
do you have any idea or suggestion about having a healthy diet? feel free to leave a comment below.