14 general guidelines for healthy adults

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Ø Add colour to your daily meals
balancing the correct amounts.

In today’s fast-paced world, maintaining a balanced diet can
be challenging. However, incorporating colorful foods into your daily meals can
not only enhance the visual appeal but also ensure you get the essential
nutrients your body needs. Let’s delve into why adding color to your meals is
crucial and how to do it effectively.

 

Benefits of Adding Color to Meals

Each color in fruits and vegetables signifies a different
set of nutrients. For instance, orange and yellow foods like carrots and bell
peppers are rich in beta-carotene and vitamin C, which promote healthy skin and
immune function. Dark leafy greens like spinach and kale are packed with
vitamins A, C, and K, as well as iron and calcium, supporting bone health and
overall vitality. By consuming a variety of colors, you can ensure you’re
getting a diverse range of essential vitamins, minerals, and antioxidants.

Adding vibrant colors to your plate not only makes your
meals visually appealing but also stimulates your appetite. A colorful
assortment of foods can make eating a more enjoyable experience, enticing you
to consume a wider array of nutrients. Additionally, the presentation of
colorful dishes can enhance the dining experience, making it feel more special
and satisfying.

Tips for Incorporating Colorful
Foods

Include a rainbow of fruits and vegetables in your diet. Aim
to incorporate at least three different colors in each meal. For breakfast, add
berries to your cereal or oatmeal, or blend them into a vibrant smoothie. For
lunch and dinner, include a variety of colorful vegetables in salads,
stir-fries, or wraps. Experiment with different combinations to keep your meals
exciting and nutritious.

Plan your meals ahead to ensure you have a diverse selection
of colorful foods on hand. Make a grocery list that includes a variety of
fruits and vegetables in different hues. Choose seasonal produce whenever
possible, as it tends to be fresher and more flavorful. By planning your meals
in advance, you can avoid impulse buys and ensure you have the ingredients you
need to create balanced and colorful dishes.

Macronutrients and Micronutrients

In addition to incorporating colorful foods, it’s essential
to maintain a balance of macronutrients (carbohydrates, proteins, and fats) and
micronutrients (vitamins and minerals) in your diet. While colorful fruits and
vegetables provide essential vitamins and antioxidants, they should be
complemented with sources of protein, healthy fats, and whole grains to create
a well-rounded meal.

Portion Control

While it’s important to eat a variety of colorful foods,
portion control is key to maintaining a healthy weight and preventing
overeating. Be mindful of portion sizes and listen to your body’s hunger cues.
Focus on eating until you’re satisfied rather than stuffed, and aim to fill
half your plate with colorful fruits and vegetables, a quarter with lean
protein, and a quarter with whole grains or starchy vegetables.

Overcoming Challenges

Budget Constraints

Eating a colorful and nutritious diet doesn’t have to break
the bank. Look for affordable options such as frozen fruits and vegetables,
which are often just as nutritious as fresh produce but more budget-friendly.
Buy in bulk, choose seasonal produce, and take advantage of sales and discounts
to stretch your food dollars further.

Time Constraints

In today’s busy world, finding time to prepare healthy meals
can be a challenge. However, with a little planning and preparation, it’s
possible to incorporate colorful foods into your daily routine. Consider batch
cooking and meal prepping on weekends to have nutritious meals ready to go
during the week. Invest in time-saving kitchen gadgets like a slow cooker or
instant pot to streamline meal preparation.

 

Ø Eat whole grains and their products
including less polished rice, instead of refined grains and their products.

Eat Whole Grains for Better Health

In today’s fast-paced world, making healthy food choices is
more important than ever. One simple yet impactful change you can make is to
incorporate more whole grains into your diet. Instead of reaching for refined
grains and their products, such as white bread and white rice, opt for whole
grains like brown rice, quinoa, and whole wheat bread. Let’s delve into why
making this switch is beneficial for your health.

Understanding Whole Grains vs.
Refined Grains

01.  What are Whole Grains?

Whole grains are grains that contain all parts of the grain
kernel – the bran, germ, and endosperm. This means they retain all the
nutrients and fiber found naturally in the grain.

02.  What are Refined Grains?

Refined grains, on the other hand, have been processed to
remove the bran and germ, stripping away many of the nutrients and fiber.
What’s left is mostly the starchy endosperm.

Nutritional Benefits of Whole Grains

Whole grains are an excellent source of dietary fiber, which
is crucial for digestive health and can help prevent constipation.

Whole grains are rich in essential vitamins and minerals,
including B vitamins, iron, magnesium, and selenium, which are important for
overall health and wellbeing.

Whole grains contain antioxidants that help protect cells
from damage caused by free radicals, reducing the risk of chronic diseases such
as cancer and heart disease.

 

Health Risks Associated with Refined
Grains

01.  Impact on Blood Sugar Levels

Refined grains have a high glycemic index, causing a rapid
spike in blood sugar levels followed by a crash, which can leave you feeling
tired and hungry shortly after eating.

02.  Digestive Health

The lack of fiber in refined grains can lead to digestive
issues such as constipation and diverticulosis.

03.  Weight Management

Refined grains are often low in fiber and less filling,
leading to overeating and weight gain over time.

Whole Grains in Everyday Life

Incorporating whole grains into your meals doesn’t have to
be complicated. Start by swapping out refined grains for whole grains in your
favorite recipes.

Making the Switch from Refined to
Whole Grains

Transitioning to whole grains doesn’t have to happen
overnight. Gradually introduce whole grain options into your diet and
experiment with different flavors and textures.

Whole Grains and Gut Health

The fiber found in whole grains acts as food for the
beneficial bacteria in your gut, promoting a healthy gut microbiome and
improving digestive health.

Whole Grains for Heart Health

Whole grains have been linked to a reduced risk of heart
disease, thanks to their ability to lower cholesterol levels and improve heart
health markers.

Whole Grains and Weight Management

Due to their high fiber content, whole grains can help you
feel fuller for longer, making it easier to control your appetite and manage
your weight.

Whole Grains for Diabetes Prevention

Including whole grains in your diet can help stabilize blood
sugar levels and improve insulin sensitivity, reducing the risk of developing
type 2 diabetes.

Whole Grains and Longevity

Studies have shown that people who consume more whole grains
tend to live longer and have a lower risk of chronic diseases associated with
aging.

Addressing Common Misconceptions

Contrary to popular belief, whole grains can be delicious
and easy to incorporate into your diet. With a little creativity, you can enjoy
a wide variety of whole grain foods without breaking the bank.

 

Ø Eat at least 2 vegetables, one green
leafy vegetable and 2 fruits daily.

In the quest for a healthier lifestyle, the significance of
a balanced diet cannot be overstated. It serves as the foundation for optimal
health, providing essential nutrients necessary for bodily functions. Central
to this balance are vegetables and fruits, which offer a plethora of health
benefits alongside their vibrant flavors and colors.

Benefits of Eating Vegetables and
Fruits

Vegetables and fruits are rich sources of vitamins,
minerals, and antioxidants essential for maintaining overall health. From
vitamin C in citrus fruits to the potassium found in leafy greens, each bite
offers a unique blend of nutrients crucial for bodily functions.

Regular consumption of vegetables and fruits is associated
with numerous health benefits, including lower risk of chronic diseases such as
heart disease, diabetes, and certain types of cancer. Additionally, their high
fiber content aids in digestion and promotes a feeling of fullness, making them
valuable allies in weight management.

 

Recommended Daily Intake

To reap the full benefits of vegetables and fruits, it is
recommended to incorporate them into your daily diet in adequate quantities.

Health experts advise consuming at least two servings of vegetables
per day. These servings should include a variety of vegetables, with an
emphasis on incorporating different colors and textures.

Similarly, aim for a minimum of two servings of fruits
daily. Opt for a diverse selection of fruits to ensure a broad spectrum of
nutrients.

Green Leafy Vegetables

Amongst the spectrum of vegetables, green leafy vegetables
hold a special place due to their exceptional nutritional profile. They are
packed with vitamins A, C, and K, as well as folate, iron, and calcium.

Popular green leafy vegetables include spinach, kale, Swiss
chard, and collard greens. These versatile greens can be incorporated into
salads, soups, stir-fries, and smoothies, adding a nutritional boost to any
meal.

Types of Fruits

Fruits come in an array of colors, flavors, and textures,
each offering its unique set of nutrients. Incorporating a variety of fruits
into your diet ensures a diverse intake of vitamins, minerals, and
antioxidants.

From the sweetness of berries to the tanginess of citrus
fruits, the options are endless. Some common fruits to include are apples,
bananas, oranges, berries, mangoes, and kiwis.

Ways to Incorporate Vegetables and
Fruits into Your Diet

Integrate vegetables and fruits into your meal planning by
including them in recipes and meal prep. Experiment with different cooking
methods to discover new flavors and textures.

Swap out processed snacks for fresh fruits or raw vegetable
sticks paired with hummus or yogurt dip. Keep pre-cut fruits and vegetables
readily available for convenient snacking on the go.

Overcoming Challenges

In today’s fast-paced world, time constraints can often
hinder our efforts to eat healthily. Combat this by preparing quick and easy
meals centered around vegetables and fruits, such as stir-fries, salads, and
smoothies.

If you or your family members are hesitant to try new
vegetables or fruits, get creative in the kitchen. Incorporate them into
familiar dishes or disguise them in flavorful sauces and soups to gradually
expand your palate.

Tips for Variety

Experiment with different recipes featuring vegetables and
fruits from around the world. Explore cuisines that emphasize plant-based
ingredients to discover new flavors and culinary techniques.

Take advantage of seasonal produce to add variety to your
diet while enjoying the freshest flavors nature has to offer. Visit local
farmers’ markets or join a community-supported agriculture (CSA) program to
access a diverse selection of fruits and vegetables.

 

Ø Eat fish or egg or lean meat with
pulses at every meal.

 

In
the quest for a balanced diet, the debate between choosing fish, eggs, lean
meat, or pulses often arises. However, what if the answer lies in combining
these nutritional powerhouses at every meal? Let’s delve into the benefits and
practical aspects of incorporating fish, eggs, lean meat, and pulses into your
daily diet regimen.

 

Benefits
of Eating Fish, Eggs, Lean Meat, and Pulses

Protein
serves as the building block of life, crucial for repairing tissues, supporting
immune function, and maintaining muscle mass. Fish, eggs, lean meat, and pulses
are all rich sources of high-quality protein, offering essential amino acids
vital for optimal health.

Beyond
protein, these foods boast a diverse array of vitamins, minerals, and
micronutrients. Fish, such as salmon and tuna, are abundant in omega-3 fatty
acids, promoting heart health and cognitive function. Eggs are packed with
nutrients like vitamin D, choline, and antioxidants, contributing to overall
well-being. Lean meats provide iron, zinc, and B vitamins, essential for energy
metabolism and immune function. Pulses, including beans, lentils, and
chickpeas, offer fiber, folate, and plant-based protein, supporting digestive
health and satiety.

Combining
Fish, Eggs, Lean Meat, and Pulses in Every Meal

Pairing
different protein sources in a single meal ensures a complete amino acid
profile, optimizing muscle repair and synthesis. For example, combining fish
with pulses or eggs with lean meat creates a balanced nutritional profile,
enhancing satiety and promoting muscle recovery.

Incorporating
a variety of protein-rich foods ensures a well-rounded diet, meeting daily
nutrient requirements and preventing nutrient deficiencies. By including fish,
eggs, lean meat, and pulses in every meal, you provide your body with essential
nutrients for optimal function and vitality.

Variety
and Flavor

Each
of these food groups offers endless culinary possibilities, allowing you to
experiment with flavors, textures, and cooking methods. From grilled salmon to
poached eggs, from roasted chicken breast to lentil stew, the options are
limitless, catering to diverse palates and preferences.

Combining
fish, eggs, lean meat, and pulses adds depth and richness to your meals,
elevating taste profiles and enhancing overall dining experiences. Whether it’s
the umami flavor of fish paired with earthy lentils or the creamy texture of
eggs complementing tender chicken, the synergy of these ingredients creates
gastronomic delights worth savoring.

Impact
on Health

The
inclusion of fish, eggs, lean meat, and pulses in your diet supports
cardiovascular health by reducing the risk of heart disease and stroke. Omega-3
fatty acids found in fish lower blood pressure and cholesterol levels, while
the vitamins and minerals in eggs and lean meat contribute to optimal heart
function. Pulses, with their low glycemic index and high fiber content, promote
healthy blood sugar levels and reduce the risk of diabetes and obesity.

A
diet rich in protein from fish, eggs, lean meat, and pulses aids in weight
management by increasing feelings of fullness and satiety. Protein-rich foods
require more energy to digest, leading to a higher calorie expenditure and
promoting fat loss while preserving lean muscle mass. By incorporating these
nutrient-dense foods into your meals, you can achieve and maintain a healthy
weight more effectively.

 

Practical
Tips for Incorporating Fish, Eggs, Lean Meat, and Pulses

Plan
your meals in advance to ensure a balanced intake of fish, eggs, lean meat, and
pulses throughout the week. Incorporate a variety of recipes and cooking
techniques to keep meals exciting and flavorful. Consider batch cooking and
meal prepping to save time and effort while ensuring nutritious meals are
readily available.

Experiment
with different cooking methods, such as grilling, baking, sautéing, and
steaming, to enhance the taste and texture of fish, eggs, lean meat, and
pulses. Incorporate herbs, spices, and marinades to add depth and complexity to
your dishes. Don’t be afraid to get creative in the kitchen and explore new
flavors and combinations.

Addressing
Common Concerns

If
you have allergies or intolerances to certain foods, consult with a healthcare
professional or registered dietitian to identify suitable alternatives and
ensure a balanced diet. Consider allergy-friendly substitutes and recipes to
accommodate dietary restrictions without compromising taste or nutrition.

For
those following specific dietary regimens, such as vegetarianism, veganism, or
gluten-free diets, there are plenty of options available to meet protein needs
while adhering to dietary restrictions. Explore plant-based protein sources,
such as tofu, tempeh, quinoa, and nuts, to diversify your meals and support
your nutritional goals.

 

Sustainability
and Environmental Considerations

Choose
sustainably sourced fish and seafood to minimize environmental impact and
support responsible fishing practices. Look for certifications such as Marine
Stewardship Council (MSC) or Aquaculture Stewardship Council (ASC) to ensure
that the seafood you consume is sourced from well-managed fisheries and
aquaculture operations.

Reduce
food waste and carbon footprint by utilizing the entire ingredient, including
scraps and leftovers, in creative recipes and meal preparations. Opt for
locally grown and seasonal produce whenever possible to support local farmers
and reduce transportation emissions.

Cost-effectiveness

Eating
fish, eggs, lean meat, and pulses can be affordable with careful planning and
smart shopping strategies. Purchase in bulk, compare prices at different
stores, and take advantage of sales and promotions to maximize savings without
compromising quality or nutrition. Incorporate inexpensive protein sources like
canned fish, eggs, and dried pulses into your meals to stretch your food budget
further.

Investing
in your health through nutritious food choices can lead to long-term savings by
reducing healthcare costs associated with diet-related diseases and improving
overall well-being. By prioritizing quality ingredients and cooking meals at
home, you can enjoy the benefits of a balanced diet while saving money in the
long run.

 

Ø Have fresh milk or its fermented
products.

 

In
the realm of dairy consumption, the age-old debate persists: should one opt for
the wholesome goodness of fresh milk or embrace the tangy allure of its
fermented counterparts? Let’s delve into the nuances of both options to help
you make an informed decision for your dietary preferences.

Understanding
Fresh Milk

Fresh
milk, straight from the udder, offers a plethora of nutritional benefits.
Packed with essential nutrients like calcium, protein, and vitamins, it serves
as a complete source of sustenance for individuals of all ages. The richness of
fresh milk is particularly beneficial for bone health, muscle development, and
overall vitality.

However,
the consumption of fresh milk raises concerns, especially regarding lactose
intolerance and digestive discomfort for some individuals. The lactose present
in milk can pose challenges for those with lactose sensitivity, leading to
bloating, cramps, and other gastrointestinal issues.

Exploring
Fermented Products

In
recent years, fermented products have gained considerable traction in the realm
of nutrition and wellness. From yogurt and kefir to cheese and kimchi,
fermented foods offer a diverse array of flavors and textures, along with
enhanced digestibility and extended shelf life.

Fermented
products undergo a transformation through the action of beneficial bacteria,
resulting in enhanced nutrient bioavailability and probiotic content. These
live cultures contribute to gut health, immune function, and may even alleviate
lactose intolerance symptoms for some individuals.

Comparative
Analysis

While
fresh milk boasts a natural profile of essential nutrients, fermented products
undergo a fermentation process that can alter their nutritional composition.
However, they often retain key vitamins and minerals while gaining additional
probiotic benefits.

For
individuals with lactose intolerance or sensitivity, fermented products may
offer a more tolerable alternative to fresh milk. The fermentation process
breaks down lactose, making these products easier to digest and less likely to
cause discomfort.

When
deciding between fresh milk and fermented products, several factors come into
play. Consider your dietary preferences, nutritional needs, and any specific
health concerns to determine which option aligns best with your lifestyle.

 

Ø Eat a handful of nuts or oily seeds
daily.

 

In
the realm of nutrition, few things rival the versatility and health benefits of
nuts and oily seeds. These small powerhouses of nutrition are packed with
essential nutrients and have been linked to numerous health benefits.
Incorporating a handful of nuts or seeds into your daily diet can significantly
contribute to your overall well-being.

Nutritional
Benefits

Nuts
and oily seeds are renowned for their nutritional density. They are a rich source
of healthy fats, including monounsaturated and polyunsaturated fats, which are
crucial for heart health. Additionally, they provide a substantial amount of
protein and fiber, making them a satisfying and nourishing snack option.

Heart
Health

Consuming
nuts and oily seeds regularly has been associated with a reduced risk of heart
disease. These nutrient-dense foods can help lower cholesterol levels,
specifically LDL cholesterol, often referred to as the “bad”
cholesterol. Their high content of unsaturated fats, along with other
beneficial compounds like fiber and antioxidants, supports cardiovascular
health.

Brain
Health

The
benefits of nuts and oily seeds extend beyond the heart, positively impacting
cognitive function. Studies have shown that the consumption of these foods is
linked to improved memory, concentration, and overall brain health.
Furthermore, incorporating nuts and seeds into your diet may reduce the risk of
neurodegenerative diseases such as Alzheimer’s.

Weight
Management

Contrary
to popular belief, the consumption of nuts and seeds can aid in weight
management. Despite being calorie-dense, the protein, fiber, and healthy fats
found in these foods promote satiety and reduce cravings, potentially leading
to decreased overall calorie intake. Including them as part of a balanced diet
can support weight loss efforts.

Antioxidant
Properties

Nuts
and oily seeds are rich in antioxidants, compounds that help combat
inflammation and oxidative stress in the body. These antioxidants play a
crucial role in protecting cells from damage caused by free radicals, thereby
reducing the risk of chronic diseases such as cancer and diabetes.

Types
of Nuts and Oily Seeds

There
is a wide variety of nuts and seeds to choose from, each offering its unique
nutritional profile. Almonds, walnuts, pistachios, and cashews are popular nuts
known for their heart-healthy properties. On the other hand, chia seeds,
flaxseeds, pumpkin seeds, and sunflower seeds are examples of oily seeds packed
with essential nutrients.

How
to Incorporate into Daily Diet

Incorporating
nuts and seeds into your daily diet is easy and convenient. They can be enjoyed
as a standalone snack or added to meals and recipes for an extra nutritional
boost. Sprinkle them over salads, yogurt, or oatmeal, blend them into
smoothies, or use them as a crunchy topping for baked goods.

Potential
Risks and Precautions

While
nuts and seeds offer numerous health benefits, it’s essential to consume them
in moderation, especially for individuals with allergies or sensitivities.
Additionally, being mindful of portion sizes is crucial, as they are
calorie-dense foods that can contribute to weight gain if consumed excessively.

 

Ø Limit salty foods and adding salt to
food.

 

Limiting
salty foods and adding salt to food means reducing your overall sodium intake.
Here’s a breakdown of both parts:

 

Why
is this important? 

Most
people consume more sodium than recommended, which can contribute to high blood
pressure and other health problems. By limiting salty foods and adding less
salt yourself, you can keep your sodium intake in check and promote better
health.

 

 

Ø
Limit sugary drinks, biscuits, cakes, sweets and sweeteners

Sugary
drinks, biscuits, cakes, sweets, and sweeteners are ubiquitous in modern diets,
offering a quick fix for cravings and a momentary burst of energy. However, the
excessive consumption of these items is linked to a myriad of health issues,
ranging from obesity and type 2 diabetes to dental problems and heart disease.

 

Health
Risks Associated with Sugary Consumption

Excess
sugar consumption contributes significantly to weight gain and obesity. Sugary
beverages, in particular, are a major culprit, as they are often high in
calories and devoid of essential nutrients, leading to an imbalance in energy
intake and expenditure.

The
overconsumption of sugary foods and beverages can disrupt insulin sensitivity
and increase the risk of developing type 2 diabetes. This condition,
characterized by elevated blood sugar levels, can have serious implications for
long-term health if left unmanaged.

Frequent
exposure to sugary snacks and drinks can erode tooth enamel and promote the
growth of harmful bacteria in the mouth, leading to cavities, tooth decay, and
gum disease.

A
diet high in sugar is associated with an increased risk of heart disease,
including hypertension, high cholesterol levels, and atherosclerosis. Excessive
sugar intake can elevate triglyceride levels and promote inflammation, both of
which are key contributors to cardiovascular problems.

The
content chart provided highlights the need to limit the consumption of sugary
drinks, biscuits, cakes, sweets, and sweeteners. These items are often high in
added sugars, which offer little nutritional value and can contribute to a host
of health problems when consumed in excess.

Effects
of Excessive Sugar Consumption

The
immediate effects of consuming sugary foods and beverages include fluctuations
in blood sugar levels, energy crashes, and feelings of fatigue or lethargy.
These short-term consequences can impact productivity and mood, leading to
decreased overall well-being.

Over
time, chronic consumption of sugary items can lead to more serious health
issues, such as insulin resistance, metabolic syndrome, and fatty liver
disease. These conditions increase the risk of developing type 2 diabetes and
cardiovascular complications, posing significant challenges to long-term health
and longevity.

 

Tips
for Reducing Sugary Intake

To
mitigate the negative effects of excess sugar consumption, it’s essential to
adopt healthier eating habits and make conscious choices about food and
beverage consumption. Here are some practical tips for reducing sugary intake:

Creating
Healthy Habits

Changing
dietary habits can be challenging, but with dedication and perseverance, it’s
possible to reduce sugary intake and improve overall health and well-being.
Here are some strategies for creating healthy habits:

Impact
on Children

Children
are particularly vulnerable to the harmful effects of excess sugar consumption,
as their developing bodies and growing minds require nutritious foods for
optimal growth and development. By limiting their exposure to sugary snacks and
beverages and offering healthier alternatives, parents can help instill
lifelong habits that promote health and well-being.

The
Role of Education and Awareness

Education
and awareness play a crucial role in addressing the issue of excess sugar
consumption and promoting healthier dietary habits within communities and
schools. By providing information about the health risks associated with sugary
intake and offering practical tips for making healthier choices, educational
initiatives can empower individuals to take control of their health and make
informed decisions about their diets.

Addressing
Common Misconceptions

There
are several common misconceptions surrounding sugar consumption, including the
belief that low-fat products are always a healthier option and that artificial
sweeteners are a suitable alternative to sugar. By debunking these myths and
providing accurate information about the nutritional content of various foods
and beverages, individuals can make more informed choices about their diets.

Economic
and Environmental Implications

In
addition to its impact on health, excess sugar consumption carries significant
economic and environmental costs. The healthcare costs associated with treating
diet-related diseases are substantial, placing a burden on individuals,
families, and healthcare systems. Furthermore, the production and processing of
sugar can have detrimental effects on the environment, including deforestation,
habitat destruction, and water pollution.

Government
Policies and Regulations

To
address the public health implications of excess sugar consumption, governments
around the world have implemented various policies and regulations aimed at
reducing sugar intake and promoting healthier dietary habits. These measures
may include sugar taxes, restrictions on advertising unhealthy foods to
children, and mandatory food labeling laws that provide clear information about
sugar content.

The
Importance of Moderation

While
it’s important to limit sugary intake to promote health and well-being, it’s
also essential to enjoy treats in moderation and avoid restrictive or overly
prescriptive diets. By finding a balance between indulgence and moderation,
individuals can maintain a healthy relationship with food and enjoy the
occasional sweet treat without guilt or negative consequences.

Social
and Cultural Influences

Social
gatherings, celebrations, and cultural traditions often revolve around food,
including sugary treats and beverages. While it’s important to enjoy these
occasions and connect with others through shared meals and experiences, it’s
also essential to be mindful of portion sizes and make conscious choices about
what and how much to eat.

The
Connection Between Sugar and Mental Health

In
addition to its physical effects, excess sugar consumption can also impact
mental health and emotional well-being. Sugar has been linked to mood swings,
irritability, and increased feelings of anxiety and depression. By managing
sugar intake and adopting healthier dietary habits, individuals can support
their mental health and emotional resilience.

 

Ø
Water is the healthiest drink: drink 8 to 10 glasses
(1.5-2.0 liters) throughout the day

Water
is often hailed as the healthiest beverage for a multitude of reasons. Here’s
why drinking 8 to 10 glasses, which amounts to about 1.5 to 2.0 liters,
throughout the day is recommended:

 

 

Ø Be active; engage in moderate
intensity physical activity for at least 150-300 minutes per week.

“Be active; engage in moderate intensity physical
activity for at least 150-300 minutes per week” is a recommendation often
given by health professionals and organizations like the World Health
Organization (WHO) for maintaining good physical health. Here’s an explanation
of each part:

 

Adhering to this recommendation helps individuals maintain
cardiovascular health, manage weight, improve mood, boost energy levels, and
enhance overall quality of life. It’s essential to find physical activities
that you enjoy and can incorporate into your daily routine to make it easier to
meet these guidelines.

 

Ø Sleep 7-8 hours continuously every
day.

Getting
7-8 hours of continuous sleep each night is often recommended for optimal
health and well-being. Sleep is crucial for various physiological functions,
including cognitive performance, immune function, emotional regulation, and
physical health.

To
achieve continuous sleep for 7-8 hours each night, it’s essential to establish
good sleep habits, such as maintaining a regular sleep schedule, creating a
comfortable sleep environment, limiting caffeine and electronic devices before
bedtime, and practicing relaxation techniques to unwind before sleep.
Prioritizing sleep and making it a non-negotiable part of your daily routine
can have significant benefits for your overall health and well-being.

 

Ø Eat clean and safe food.

Eating clean and safe food boils down to two things: what
you choose to eat and how you handle it.

Eating Clean

Safe Food Handling

By following these principles, you can fill your plate with
nutritious food and avoid getting sick from contaminated food.

Ø  Eat fresh and home cooked food:
limit processed and ultra processed foods.

This advice is all about prioritizing healthy eating by
focusing on fresh ingredients and meals you prepare at home.

 

Ø Always read labels of packaged food.

why it’s important to always read
labels of packaged food:

 

                                     4  specific
guidelines

Ø
Consume more pulses, sprats, small fish, egg, meat as well
as fruits & vegetables during pregnancy & lactation.

 

 

Ø
Exclusively breastfeed infants till completion of 6 months
of age and continue age-appropriate breastfeeding along with appropriate
complementary foods up to 2 years of age or beyond.

 

babies
should be fed only breast milk for the first six months of their life. After
six months, breastfeeding should continue alongside introducing other
appropriate foods. This combination of breastfeeding and introducing
complementary foods should continue until the child is at least two years old,
and can continue beyond that if both the child and the mother desire.

 

Ø
Children and adolescents require more fish or egg or lean
meat with pulses, and vegetables& fruits.

 

This
statement means that children and teenagers need to consume more foods like
fish, eggs, lean meats (such as chicken or turkey) along with pulses (like
beans, lentils, and peas), as well as plenty of vegetables and fruits. These
foods provide essential nutrients like protein, vitamins, and minerals that are
crucial for their growth, development, and overall health.

 

Ø
The elderly need more fish, eggs, lean meat or pulses, and
vegetables & fruits.

 

This
statement indicates that older adults, or the elderly, should consume more
foods such as fish, eggs, lean meats (like poultry or beef) or pulses (such as
beans, lentils, and peas), as well as plenty of vegetables and fruits. These
foods are rich in important nutrients like protein, vitamins, and minerals,
which are particularly beneficial for maintaining good health and supporting
overall well-being as people age.

 

 

Reference

·      Introduction to healthy eating- Food
Based Dietary Guidelines Nutrition Division Ministry of Health. (n.d.).
Available at: https://nutrition.health.gov.lk/wp-content/uploads/2022/06/1.-Introduction.pdf.

·      Food-Based Dietary Guidelines A
Review of National Guidance for Children, Adolescents, and Women
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