Eating a healthy healthy diet helps prevent malnutrition in all forms, as well as different non-communicable diseases and disorders. However, the increased production of processed foods has led to a change in eating habits. Currently, people consume more hypercaloric foods, fats and free sugars, leaving aside fruit and dietary fiber.
The exact composition of a varied, balanced and healthy diet will be determined by the characteristics of each person (age, sex, life habits and degree of physical activity). However, the basic principles of food remain the same.
For Adults
A healthy diet includes the following:
Fruits, vegetables, and legumes (such as lentils and beans), nuts, and whole grains (unprocessed corn, oats, wheat, or brown rice).
At least 400 g (or 5 servings) of fruits and 2 vegetables per day, except potatoes, sweet potatoes, cassava and other starchy tubers.
Less than 10% of the total caloric intake of free sugars, which is equivalent to 50 grams (or about 12 level tablespoons) in the event that a person eats 2000 calories a day and is healthy, although for greater benefits it is recommended to consume less than 5% of total total caloric intake.
Free sugars are all that cooks add to food or beverages, but there are also natural sugars that come from honey, syrups or fruit juices.
Less than 30% of the daily caloric intake comes from fat. The unsaturated fats that are present in fish, avocado, nuts and in oils, especially sunflower, soy, canola and olive are preferable to saturated fats (present in fatty meat, butter, palm and coconut oil , cheese and lard, etc.), and trans fats of all kinds, particularly those produced industrially (present in frozen pizza, cakes, cookies, cakes, etc.). It was suggested to reduce saturated fat intake to less than 10% of total calorie intake, and trans fat to less than 1%. In particular, industrially produced trans fats are not part of a healthy diet and should be avoided.
Less than 5 grams (about a teaspoon) a day. The salt should be iodized.
References:
WHO. (2018). Healthy food. March 15. Recovery formhttps://www.who.int/es/news-room/fact-sheets/detail/healthy-diet
Comentarios