Five principles of healthy eating recommended by the World Health Organization

At the beginning of this year, the World Health Organization recommended the “Five Principles of Healthy Eating.” Here is a brief introduction:

Principle 1: Food Diversification

No food can provide all the nutrients the body needs, and the diet must include a variety of fresh, nutritious foods.

Diet should be diverse

◎ You should eat enough fresh vegetables and fruits every day, and properly consume meat, fish, eggs, and milk.

◎ staple food can choose wheat, corn, rice, potatoes, beans and so on. Try to choose whole grains, such as unprocessed corn, millet, oats, wheat and brown rice, which are richer in dietary fiber and more satiety.

◎ Choose raw vegetables, nuts without added salt or fresh fruit as a snack between meals.

◎ Do not eat high-sugar, high-fat, high-salt foods.

Principle 2: Salt limitation

Eating too much salt can raise blood pressure, which is a major risk factor for heart disease and stroke. Most people eat too much salt. According to statistics, the salt that Chinese residents eat every day is twice the recommended amount of the World Health Organization (5 g/day). It should be noted that processed foods or beverages contain more salt.

Salt limit technique

◎ Less salt when cooking, less salty condiments such as soy sauce.

◎ Do not eat salty snacks.

◎ Canned or dehydrated vegetables, nuts and fruits can be chosen, but do not choose salty and sugary foods.

◎ Look at the food label and choose food with low sodium content.

Principle 3: Oil control

Fats are also an essential component of a healthy diet, but eating too much oil increases the risk of obesity, heart disease and stroke. In addition, the intake of trans fatty acids should be eliminated. A diet with more trans fatty acids can increase the risk of heart disease by 30%.

Natural foods may also contain trans fatty acids, such as milk and beef, but at very low levels without excessive worry. Due to the processing technology, processed foods will produce a large amount of trans fatty acids in the production process, and the repeatedly fried oils also contain more trans fatty acids, which should be avoided.

Foods containing more trans fatty acids include French fries, fried chicken legs, fried dough sticks, as well as a variety of pastries, chocolates, salad dressings, instant noodle sauces, and the like.

In short, processed foods are likely to contain trans fatty acids, try to eat as little as possible, it is best not to eat.

Oil control tips

◎ Reduce the use of animal oil such as butter, and replace it with vegetable oil such as soybean oil, rapeseed oil, corn oil, and sunflower oil.

◎ Reduce the intake of red meat (beef, lamb, etc.), and choose more white meat such as poultry and fish. White meat has a lower fat content than red meat.

◎ Try not to eat processed meat such as sausage and ham.

◎ Try to use steamed or boiled cooking methods to avoid cooking methods such as frying and increasing oil intake.

Look at the nutrition label of the food and carefully choose packaged snacks, snacks, baked pastries and fried foods.

Principle 4: Sugar limit

Excessive intake of sugar is not only harmful to the teeth, but also increases weight. Being overweight and obese can lead to a variety of serious chronic health problems.

As with salt, pay attention to the “invisible sugar” that may exist in processed foods and beverages.

Sugar limit

◎ Do not drink carbonated drinks, juices, juice drinks, concentrated drinks, brewed drinks, energy drinks, sports drinks, tea drinks, coffee drinks, and flavored milk drinks.

◎ Choose fresh, healthy food.

Do not let children eat sugary foods. Salt and sugar should not be added to food supplements for children younger than 2 years old. For older children, you should also limit your sugar intake.

Principle 5: Limit alcohol

The long-term effects of excessive drinking include liver damage, cancer, heart disease and mental illness. Even with a small amount of drinking, serious problems can still occur.

People who need to stop drinking

◎ pregnant women or women who are breastfeeding.

◎ Driver or person engaged in risky activities.

◎ Patients with certain diseases, drinking alcohol can cause disease to worsen.

◎ Drugs that may interact with alcohol (such as antibacterials) are being used.

◎ People who are addicted to drinking.

If you think you or your relatives or friends have alcohol dependence or other related mental problems, you should go to the hospital as soon as possible to see a doctor.

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