Tips for healthy eating:
1. Eat a variety of foods, including fruits and vegetables:
• Eat a combination of whole grains such as wheat, corn, or rice, legumes such as lentils or beans (beans), plenty of fresh vegetables and fruits, and some animal-based foods such as meat, fish, eggs, or milk every day.
• Whenever possible, choose whole grains — such as corn, millet, oats, wheat, or rice — that are unprocessed: they are rich in beneficial fiber and provide a longer-lasting feeling of fullness.
• For a snack between meals, eat raw vegetables, fresh fruit, or unsalted nuts.
2. Cut down on salt:
• Limit salt intake to 5 grams per day (equivalent to one teaspoon).
• When cooking and preparing food, use little salt and reduce the use of salty sauces and condiments (such as soy sauce, meat broth, or fish sauce).
• If you eat canned or dried foods, choose vegetables, nuts, and fruits without added salt or sugar.
• Remove the salt shaker from the table and try spicing up your dishes with fresh or dried herbs and spices instead.
• Check the labels of packaged foods and choose products with the lowest sodium content.
3. Eat moderate amounts of fats and oils:
• When cooking, substitute butter, ghee, or lard for healthier fats like olive, soy, sunflower, or corn oil.
• Eat preferably poultry and fish, which generally contain less fat than beef, lamb or pork; set aside visible fat and limit processed meats.
• Drink skim or semi-skimmed milk and milk products.
• Avoid processed, baked, and fried foods that contain industrially produced trans fats.
• Try boiling or steaming food instead of frying it.
4. Limit sugar intake:
• Limit sugar-containing candy and beverages such as sodas, fruit juices and juice drinks, liquid and powdered concentrates, flavored waters, energy and sports drinks, ready-to-drink tea or coffee, and flavored milk drinks.
• Eat fresh fruit instead of sweets like cookies, cakes, and chocolate. If you have a dessert other than fruit, make sure it is low in sugar and serve small portions.
• Do not give sweet foods to children. Salt or sugar should not be added to complementary feeding until 2 years of age, and after that age it should only be done in limited quantities.
5. Maintain good hydration by drinking enough water:
Good hydration is crucial for optimal health. As long as it is available and safe to drink, tap water is the healthiest and most economical drink. Drinking water instead of sugary drinks is an easy way to limit sugar intake and avoid excess calories
6. Avoid dangerous and harmful use of alcohol:
Alcoholic beverages are not part of a healthy diet. Its consumption does not protect against COVID-19 and can be dangerous. Frequent or excessive alcohol consumption increases the immediate risk of injury, as well as causing longer-term effects such as liver damage, cancer, heart disease, and mental disorders. There is no safe level of alcohol consumption.
7. Practice breastfeeding:
Breast milk is the ideal food for babies. It is safe and clean and contains antibodies that help protect against many common childhood illnesses. Babies should be exclusively breastfed for the first 6 months of life, as breast milk provides them with all the nutrients and fluid they need.
• From 6 months, breast milk should be supplemented with a variety of foods that are adequate, safe and rich in nutrients. Breastfeeding should be maintained until 2 years of age or older.
• Eat a combination of whole grains such as wheat, corn, or rice, legumes such as lentils or beans (beans), plenty of fresh vegetables and fruits, and some animal-based foods such as meat, fish, eggs, or milk every day.
• Whenever possible, choose whole grains — such as corn, millet, oats, wheat, or rice — that are unprocessed: they are rich in beneficial fiber and provide a longer-lasting feeling of fullness.
• For a snack between meals, eat raw vegetables, fresh fruit, or unsalted nuts.
2. Cut down on salt:
• Limit salt intake to 5 grams per day (equivalent to one teaspoon).
• When cooking and preparing food, use little salt and reduce the use of salty sauces and condiments (such as soy sauce, meat broth, or fish sauce).
• If you eat canned or dried foods, choose vegetables, nuts, and fruits without added salt or sugar.
• Remove the salt shaker from the table and try spicing up your dishes with fresh or dried herbs and spices instead.
• Check the labels of packaged foods and choose products with the lowest sodium content.
3. Eat moderate amounts of fats and oils:
• When cooking, substitute butter, ghee, or lard for healthier fats like olive, soy, sunflower, or corn oil.
• Eat preferably poultry and fish, which generally contain less fat than beef, lamb or pork; set aside visible fat and limit processed meats.
• Drink skim or semi-skimmed milk and milk products.
• Avoid processed, baked, and fried foods that contain industrially produced trans fats.
• Try boiling or steaming food instead of frying it.
4. Limit sugar intake:
• Limit sugar-containing candy and beverages such as sodas, fruit juices and juice drinks, liquid and powdered concentrates, flavored waters, energy and sports drinks, ready-to-drink tea or coffee, and flavored milk drinks.
• Eat fresh fruit instead of sweets like cookies, cakes, and chocolate. If you have a dessert other than fruit, make sure it is low in sugar and serve small portions.
• Do not give sweet foods to children. Salt or sugar should not be added to complementary feeding until 2 years of age, and after that age it should only be done in limited quantities.
5. Maintain good hydration by drinking enough water:
Good hydration is crucial for optimal health. As long as it is available and safe to drink, tap water is the healthiest and most economical drink. Drinking water instead of sugary drinks is an easy way to limit sugar intake and avoid excess calories
6. Avoid dangerous and harmful use of alcohol:
Alcoholic beverages are not part of a healthy diet. Its consumption does not protect against COVID-19 and can be dangerous. Frequent or excessive alcohol consumption increases the immediate risk of injury, as well as causing longer-term effects such as liver damage, cancer, heart disease, and mental disorders. There is no safe level of alcohol consumption.
7. Practice breastfeeding:
Breast milk is the ideal food for babies. It is safe and clean and contains antibodies that help protect against many common childhood illnesses. Babies should be exclusively breastfed for the first 6 months of life, as breast milk provides them with all the nutrients and fluid they need.
• From 6 months, breast milk should be supplemented with a variety of foods that are adequate, safe and rich in nutrients. Breastfeeding should be maintained until 2 years of age or older.
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