Whatever your New Year’s resolution, eating a healthy and balanced diet will provide many benefits in 2020 and beyond. What we eat and drink can affect our body’s ability to fight infections, as well as the likelihood that we will develop health problems later in life, including obesity, heart disease, diabetes, and different types. cancer. The exact ingredients in a healthy diet will depend on different factors such as our age and activity level, as well as the types of foods available in the communities where we live. But across cultures, there are common dietary tips to help us lead healthier, longer lives.
Eating a variety of foods, regularly and in the right amounts, is the best formula for healthy eating. Skipping meals, especially breakfast, can lead to uncontrollable hunger, often resulting in powerless overeating. Snacks between meals can help control hunger, but snacks should not replace good meals. For snacks, we could choose yogurt, a handful of fresh or dried fruits or vegetables (like carrot sticks), unsalted nuts, or maybe bread with cheese. Paying attention to portion sizes will help us avoid consuming too many calories, and allow us to eat all the foods we enjoy without having to cut out.
Eat balanced diet
In your daily diet, try to eat a mix of staple foods such as wheat, corn, rice, and potatoes with legumes like lentils and beans, lots of fresh fruits and vegetables, and healthy foods. ‘animal origin (eg meat, fish, eggs and milk)). Choose whole foods like unprocessed corn, millet, oats, wheat, and brown rice when you can; they’re high in valuable fiber and can help keep you feeling fuller for longer. For snacks, choose raw vegetables, unsalted nuts, and fresh fruit, rather than foods high in sugars, fat, or salt.
Do Physical Activity Daily
Physical activity is defined as any bodily movement produced by the skeletal muscles that requires the expenditure of energy. This includes exercises and activities undertaken while working, playing, doing household chores, traveling and participating in recreational activities. The amount of physical activity you need depends on your age group, but adults between the ages of 18 and 64 should get at least 150 minutes of moderate-intensity physical activity throughout the week. Increase moderate-intensity physical activity to 300 minutes per week for additional health benefits.
Replace saturated fat with unsaturated fat
Fat is important for good health and proper functioning of the body. However, too much can be harmful to our weight and cardiovascular health. Different types of fats have different health effects, and some of these tips might help us maintain a healthy balance:
- We must limit the consumption of total and saturated fats, and completely avoid trans fats; reading labels helps identify sources.
- Eating fish 2-3 times a week, with at least one serving of oily fish, will contribute to our adequate intake of unsaturated fats.
- When cooking, we need to boil, steam or bake, rather than frying, remove the fatty part from the meat, use vegetable oils.
Reduce Too Much Salt
Too much salt can increase blood pressure, which is a major risk factor for heart disease and stroke. Most people around the world eat too much salt: on average, we consume twice the WHO recommended limit of 5 grams (equivalent to one teaspoon) per day. While we do not add extra salt to our food, we should be aware that it is usually found in processed foods or drinks, and often in large amounts.
Some tips for reducing your salt intake:
- When cooking and preparing food, use salt sparingly and reduce the use of salty sauces and condiments.
- Avoid high-salt snacks and try to choose fresh, healthy snacks over processed foods.
- When using canned or dried vegetables, nuts and fruit, choose varieties with no added salt or sugar.
Preventing Mosquito Bites
Mosquitoes are one of the deadliest animals in the world. Diseases like dengue, chikungunya, malaria and lymphatic filariasis are transmitted by mosquitoes and continue to affect Filipinos. There are simple steps you can take to protect yourself and loved ones from mosquito-borne illnesses. If you are traveling to an area where mosquito-borne diseases are known, see a doctor for a vaccine to prevent diseases such as Japanese encephalitis and yellow fever or if you need to take anti-malaria medication. Wear light-colored long-sleeved shirts and pants, and use bug spray. At home, use screens on windows and doors, use screens, and clean your surroundings weekly to destroy mosquito breeding sites.
Prepare Your Food Regularly
Unsanitary foods containing harmful bacteria, viruses, parasites or chemicals cause more than 200 illnesses, ranging from diarrhea to cancer. When buying food from the market or store, check the labels or the actual product to make sure it is safe to eat. If you are preparing food, be sure to follow the five keys to safer food: (1) stay clean; (2) separate the raw and the cooked; (3) cook well; (4) keep food at safe temperatures; and (5) use clean water and raw materials.
Do Not Smoke
Smoking causes NCDs such as lung disease, heart disease, and stroke. Tobacco kills not only direct smokers, but even non-smokers through second-hand exposure. Currently, around 15.9 million Filipino adults smoke tobacco, but 7 in 10 smokers are interested or plan to quit. If you are a current smoker, it is not too late to quit. Once you do, you will experience both immediate and long term health benefits. If you are not a smoker, that’s great! Don’t start smoking and fight for your right to breathe smoke-free air.