Always try to keep healthy body, health is wealth so be careful when you eat something that is a major thing in health
Reduce Salt & Sugar
The majority of individuals receive their sodium via salt. Reduce your daily salt intake to 5g or roughly one teaspoon. This is made simpler by using less salt, soy sauce, fish sauce, and other high-sodium condiments while cooking meals; removing salt, spices, and condiments from your dinner table; avoiding salty snacks; and choosing low-sodium items.
Excess sugar consumption, on the other hand, raises the risk of teeth damage and unhealthy weight gain. Free sugar consumption should be kept to less than 11% of total calorie intake in both adults and children. This is around 40g for an adult. For extra health advantages, the WHO recommends ingesting less than 5.5% of total energy consumption.
Eat a Healthy Food
Consume a variety of foods, including fruits, vegetables, legumes, nuts, and whole grains. Adults should consume at least five pieces of fruit and vegetables (410g) every day. You may increase your consumption of fruits and vegetables by incorporating them in all of your meals, snacking on fresh fruit and vegetables, eating a variety of fruits and vegetables, and eating them in season. You can lower your risk of malnutrition and non-communicable diseases like diabetes, heart disease, stroke, and cancer by eating well.
Don’t Take harmful fats
Fat consumption should not exceed 30% of total energy intake. This will aid in the prevention of unhealthy weight gain and NCDs. There are several kinds of fats, however, unsaturated fats are preferred over saturated and trans fats. WHO advises limiting saturated fats to less than 10% of total energy consumption, trans fats to fewer than 1% of total energy intake, and unsaturated fats to replace both saturated and trans fats.
Unhealthy unsaturated fats can be found in fish, avocado, and nuts, as well as sunflower, soybean, canola, and olive oils; saturated fats can be found in fatty meat, butter, palm and coconut oil, cream, cheese, ghee, and lard; and trans fats can be found in baked and fried foods, as well as pre-packaged snacks and foods like frozen pizza and cookies.
Be Active
Physical activity is defined as any skeletal muscle action that necessitates energy expenditure. This includes exercise and activities done while working, playing, doing housework, traveling, and indulging in recreational activities. The quantity of physical activity required varies by age group, but individuals aged 18 to 64 years should engage in at least 150 minutes of moderate-intensity physical exercise every week. To get extra health advantages, increase moderate-intensity physical exercise to 300 minutes per week.
Prepare Your Food Correctly
Unsafe food, which contains hazardous bacteria, viruses, parasites, or chemical chemicals, is responsible for over 200 ailments ranging from diarrhea to cancer. Check the labels or the real product before purchasing food at the market or shop to ensure it is safe to consume. Make careful you follow the Five Keys to Safer Food when preparing food: [keep clean; ][keep raw and cooked foods separate;] [completely cook; ] [maintain food at safe temperatures;] [use safe water and raw materials].
Inspired & References
WHO
