WHO told what to eat and what not to eat to maintain good health?

According to the ‘World Health Organization’, a healthy diet provides the body with the necessary nutrients. Maintaining a good diet reduces the risk of noncommunicable diseases. For example, there is no deficiency of any kind of nutrients in the body by taking a healthy diet. Also, noncommunicable diseases such as diabetes, stroke and heart diseases. If a person’s lifestyle is not good, then he may have many health problems. In such a situation, WHO has issued food guidelines. It tells what a person should eat and what not.

Healthy diet chart according to WHO

WHO has issued food guidelines in which an adult human should eat fruits, vegetables, pulses, dry fruits and coarse grains.

Vegetables should be eaten daily. Along with this, raw vegetables and snacks should be eaten. Seasonal fruits should be eaten. One should try to decide which vegetables should be eaten.

One should eat one teaspoon of salt throughout the day. There should be iodised salt in the food.

Trans fats should be avoided in the diet. Trans fats should be consumed in less quantity in meat, baked and fried items, pre-packaged foods like frozen pizza, pies, cookies, biscuits and wafers etc.

Things which are eaten by steaming and frying should not be fried too much. This is harmful for health.

Instead of butter and ghee, oil containing polysaturated fats should be used. Such as soybean, canola, corn and sunflower oil. These oils should be made a part of a healthy diet.

Donuts and cakes are harmful for health

Excessive sugar increases the risk of diabetes and heart disease. It also leads to obesity. Sugar intake should be minimized. For this, carbonated drinks, sports drinks, ready-to-drink tea and flavored milk should be consumed less.

The amount of grains in the diet should be limited

The second largest share is of cereals and millets. This is followed by pulses, meat foods, eggs, nuts, oilseeds and milk or curd. A thali should contain up to 45 percent cereals. While for pulses, eggs and meat foods, the total energy percentage should be around 14 to 15%.

Fat should account for 30% of energy. While nuts, oilseeds, milk and dairy products should account for 8-10% of the total energy per day. To reduce sugar, salt and fat in the daily diet, one should eat as many fruits and vegetables as possible. Especially pregnant women and women who are breast feeding are advised to eat as much milk, eggs and meat as possible.

Disclaimer: Some of the information given in the news is based on media reports. Before implementing any suggestion, please consult the concerned expert.

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