Want a healthy diet in 2019? Check 5 WHO recommendations
Want a healthy diet in 2019? - One of the many new year's resolutions that someone has is about healthy living. Diet and diet are of course included.
The World Health Organization (WHO) states, what we eat and drink can affect the body's ability to fight infection, and the development of health problems in the future. However, certainly, this is related to various other factors such as age, and how active we are.
Reporting from the official website who.int on Monday (12/31/2018), WHO has five tips on eating patterns that can be done. This recommendation can certainly be done by anyone cross-culturally in general.
1. Consume a variety of foods with a balanced diet
Our body is very complex. There is no single food that contains all the nutrients the body needs. Therefore, what we eat must contain a variety of fresh and nutritious foods.
WHO recommends a few tips to ensure a balanced diet. You can try eating a mixture of staples such as wheat, corn, rice, and potatoes with beans, fruit, and fresh vegetables. As well as foods from animal sources such as meat, fish, eggs, and milk.
2. Reduce salt
Too much salt increases blood pressure which is a major risk factor for heart disease and stroke. Most people in the world consume too much salt to double the WHO recommended limit (5 grams or one teaspoon a day).
3. Reduce the use of oil and fat
Fat is indeed needed by the body. However, too much fat increases the risk of obesity, heart disease, and stroke. Industrial trans fats are the most dangerous.
You can replace it with healthy butter or oil like soybeans, corn, or sunflowers. Also, choose white meat like poultry and fish that usually have lower fat than red meat.
Also, try steaming or broiling rather than frying food while cooking. Don't forget to always check labels and avoid processed foods.
4. Limit sugar intake
In addition to dental problems, the risk of obesity can also arise if too much sugar consumption. Just like salt, sugar is in many processed foods and drinks.
Therefore, WHO recommends that you limit your intake of sweets and sweet drinks such as soda and fruit drinks, as well as tea or coffee that is ready to drink. Also, avoid giving sweet foods to children. Together with salt, sugar should not be given to complementary foods for children under the age of 2 years.
5. Avoid abusing alcohol
Alcohol is definitely not part of a healthy diet. However, some cultures associate the new year with alcohol consumption. Drinking a drink like this is clearly dangerous if consumed too much.
WHO states that there is no safe level of alcohol consumption. In fact, consumption at low levels can still increase the risk of health problems significantly.
For this reason, controlling yourself and the fewer alcoholic drinks consumed, the better. In fact, it is recommended to throw it away from what you consume every day.
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