Healthy living is an important thing for everyone to pay attention to. Thys, implementing healthy lifestyle behaviors should start as early as possible. One of the ultimate recipes for a healthy life is by paying attention to what you eat. A healthy diet needs to be maintained so that nutritional intake can be optimal.
According to the World Health Organization (WHO), a healthy diet helps protect a person from the risk of malnutrition, as well as non-communicable diseases (NCDs) such as diabetes, heart disease, stroke, and cancer.
What is a Healthy Diet?
A balanced healthy diet Is a pattern of consumption of foods that contain nutrients in the type and amount that fits the body’s needs. The nutrients needed for a healthy diet are carbohydrates, proteins, fats, vitamins, and minerals.
To support the implementation of a healthy diet, you should also make sure that you follow a healthy lifestyle that can do wonders for your physical and mental health. Here’s what you can do, in order to have a healthy and balanced diet for your body!
1. Eat healthy food
A healthy diet means eating a combination of different foods, including staple foods, fruits, and vegetables. Adults should eat at least five servings or the equivalent of 400 grams of fruit and vegetables every day.
You can increase your intake of fruits and vegetables by consuming them as snacks. By following a healthy diet, you can reduce your risk of malnutrition and non-communicable diseases.
2. Reduce consumption of salt and sugar
Consumption of salt and sugar in normal amounts is recommended. However, too much sugar can lead to insulin resistance, obesity, and diabetes. Meanwhile, excessive salt consumption can cause excess water and high blood pressure which can lead to heart failure, heart attack, and stroke.
Reduce salt intake to 5 grams per day or the equivalent of one teaspoon. The easiest way to do this is to limit the amount of salt, soy sauce, fish sauce, and other high-sodium seasonings when preparing food. Avoid salty snacks and choose low-salt products instead.
Meanwhile, sugar intake in adults and children must be reduced to below 10% of total energy intake. This is equivalent to 50 grams or about 12 teaspoons for adults. WHO recommends consuming less than 5% of total energy intake for additional health benefits. You can reduce your sugar intake by limiting your consumption of sugary snacks, candy, soda, or other sugary drinks.
3. Drink lots of water
Not only food consumption, water consumption in a healthy diet is also important. Water is important to support our body to work properly. Some of the functions of water are carrying out body functions, removing waste, and transporting nutrients and oxygen throughout the body. The need for water is quite high, considering that every day the body also excretes water through urination, defecation, sweating, and breathing. Generally, the average adult needs 2-3 liters of water a day.
4. Reduce consumption of fatty foods
Fatty foods are not suitable for a healthy diet if they are consumed in excess. The consumption of fats and oils in daily dishes is recommended to be no more than 25% of energy needs. These limits will help prevent unhealthy weight gain.
There are different types of fat, but unsaturated fats are healthier than saturated and trans fats. WHO recommends reducing saturated fats to 10% of total energy intake, and reducing trans fats to 1% of total energy intake. Trans fats can also mess up your diet. These fats are found in baked and fried foods, as well as snacks and packaged foods, such as frozen pizza, pastries, biscuits, and cooking oil.
Supplement of a Healthy Diet: Physical Activity is A Must
In addition to diet, physical activity is also important in implementing a healthy lifestyle. According to WHO, adults aged between 18-64 years should do at least 150 minutes of moderate-intensity physical activity a week. Increase activity duration to 300 minutes per week for additional health benefits.
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