04 RULES FOR HEALTHY DIET

1/ For Adults women and men

ADVERTISEMENT

A healthy diet includes the following

  • Fruit, vegetables, legumes (e.g. lentils and sap), nuts and whole grains (e.g. undressed sludge, millet, oats, wheat and brown rice).At – least 400 g ( i.e. five portions) of fruit and vegetables per day (2), banning potatoes, sweet potatoes, cassava and other stiff roots.
    -Lower than 10 of total energy input from free sugars (2, 7), which is original to 50 g (or about 12 position ladles) for a person of healthy body weight consuming about 2000 calories per day, but immaculately is lower than 5 of total energy input for fresh health benefits (7). Free sugars are all sugars added to foods or drinks by the manufacturer, chef or consumer, as well as sugars naturally present in honey, bathos, fruit authorities and fruit juice concentrates.
    -Lower than 30 of total energy input from fats (1, 2, 3). Unsaturated fats ( plant in fish, avocado and nuts, and in sunflower, soybean, canola and olive canvases) are preferable to impregnated fats ( plant in adipose meat, adulation, win and coconut canvas, cream, rubbish, ghee and lard) and trans- fats of all kinds, including both industrially- produced trans- fats ( plant in ignited and fried foods, andpre-packaged snacks and foods, similar as firmed pizza, pies, eyefuls, biscuits, wafers, and cooking canvases and spreads) and ruminant trans- fats ( plant in meat and dairy foods from ruminant creatures, similar as cows, lamb, scapegoats and camels). It’s suggested that the input of impregnated fats be reduced to lower than 10 of total energy input and trans- fats to lower than 1 of total energy input (5). In particular, industrially- produced trans- fats aren’t part of a healthy diet and should be avoided (4, 6).
    -Lower than 5 g of salt  ( original to about one tablespoon) per day (8). Swab should be iodized.

Open next page to continue reading

ADVERTISEMENT

ADVERTISEMENT

Leave a Reply

Your email address will not be published.