1. Eat a variety of foods
There is no one food that contains all the nutrients the human body requires. For this reason, the ideal diet is one that has a variety of nutritious and fresh foods.
Some of the foods recommended by the World Health Organization (WHO) are the following:
- Wheat and corn
- Rice
- Potatoes
- Legumes
- Fresh fruit
- Vegetables
- Food of animal origin (meat, fish, milk, etc.).
When cooking, instead of frying, it is preferable to boil or steam.
2. Reduce salt
The recommended amount of salt per day, to follow a healthy diet, is 5 grams per day. Despite this, the average consumption is double or more.
Excessive salt consumption can lead to increased blood pressure, a serious risk factor for stroke and heart disease.
WHO advises:
- Consume salt in moderation and reduce the intake of salty condiments and sauces.
- Choose vegetables, fruits and nuts without salt or added sugars.
- Pay attention to food labels, choosing those with lower sodium content.
3. Reduce sugar consumption
Sugar consumption usually exceeds the amounts recommended by the WHO, increasing the risk of chronic and serious health problems.
Sugar is one of the most hidden ingredients in processed foods. It is for this reason that consumption of sugary and processed beverages and sweets should be limited.
This is especially important in children. In fact, children under two years of age should not be given sugary foods.
4. Decrease alcohol consumption
Alcohol consumption does not fit in a healthy diet, so it is not recommended.
Excessive or very frequent consumption can increase the risk of injury. In addition, in the long term it can cause:
- Cancer
- Heart disease
- Liver damage
- Mental illness
5. Limit consumption of certain oils and fats
For a healthy diet, the body needs fat. The problem is that it is necessary to choose how much and what type of fat is consumed. Trans fats, those that are produced industrially, are the most harmful to health, increasing the risk of heart disease by 30%.
To reduce less healthy fat, the WHO advises:
- Substitute lard or butter for other healthier oils.
- Consume white meats, such as fish or chicken (they are lower in fat).
- Read the information on labels to avoid trans fats.
For more information on a healthy diet contact a specialist in Nutrition and Dietetics.