Regardless of your New Year's resolution, a healthy and balanced diet will provide many benefits in 2019 and beyond, according to the World Health Organization (WHO).
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 in the future, such as obesity, heart disease, diabetes, and various types of cancer.
The exact ingredients of a healthy diet will depend on various factors, such as age and activity, as well as the types of food available in the communities we live in. But in different cultures, there are some general tips for food that will help us to lead a longer and healthier life.
Eat a variety of foods
Our bodies are incredibly complex and, with the exception of breast milk for babies, no food contains all the nutrients that need to function in the best possible way. Therefore, our diet must contain a wide range of fresh and nutritious products so that we do not get strong.
Some tips to ensure a balanced diet:
- In your daily diet, try to eat a mixture of main meals such as wheat, corn, rice and potato with beans such as lentils and beans, lots of fresh fruits and vegetables and food of animal origin (such as meat, fish, eggs and milk ).
- Choose whole foods like corn, millet, oats, whole wheat and brown rice, when you can; They are rich in valuable fibers and can help you feel longer.
- Choose lean meat whenever possible or cut the visible fat.
- Try to evaporate or boil, rather than frying food.
- For sandwiches, choose raw vegetables, unsalted walnuts and fresh fruit, rather than high-sugar, fat, or salt foods.
Too much salt can increase blood pressure, which is a major risk factor for heart disease and stroke. Most people around the world spend too much salt: on average, we consume twice the WHO recommended limit of 5 grams (equivalent to one teaspoon per day) per day.
Even if we do not add extra salt to our food, we should keep in mind that it is most often put into processed foods or drinks, and often in large quantities.
Some tips to reduce salt intake:
- When cooking and preparing foods, use salt a little and reduce the use of salty sauces and supplements (such as soybean, soup or fish sauce).
- Avoid high salt content sandwiches, and try to choose fresh, healthy snacks for processed foods.
- When using canned or dried vegetables, walnuts and fruits, select unsalted varieties and add sugars.
- Remove salt and salted spices from the table and try not to add them with a habit; our taste buds can be adapted quickly and after doing so, you will probably enjoy the food with less salt, but with more flavor!
- Check food labels and look for products with less sodium content.
Reducing the use of certain fats and oils
We all need little fat in our diet, but we eat too many, especially the wrong types, increases the risks of obesity, heart disease and stroke.
Trans fats produced industrial are the most dangerous to health. It has been established that a high-fat diet of this type of fat increases the risk of heart disease by almost 30%.
Some Tips to Reducing Fat Consumption:
- Replace the butter, butter and eggs with greasy oils, such as soy, canola, corn, saffron and sunflower.
- Choose white meat such as chicken and fish, which are usually lower in fat than red meat and limit the consumption of processed meat.
- Check the labels and always avoid all processed, fast and fried foods that contain industrially manufactured trans fats. It is often found with margarine and gly, as well as in pre-packaged snacks and in fast, baked and fried foods.
Limit your consumption of sugar
Too much sugar is not only bad for our teeth, it also increases the risk of unhealthy weight gain and obesity, which can lead to chronic and serious health problems.
As with salt, it is important to note the amount of "hidden" sugars that can be found in processed foods and drinks. For example, one can of soda can contain up to 10 teaspoons of added sugar!
Some Tips to Reduce Sugar:
- Limit the consumption of sweets and sugars, such as soft drinks, fruit juices and juices, liquid powder concentrates, flavored water, energetic and sports drinks, tea and coffee prepared for drinking and drinks with a taste of milk.
- Choose healthy fresh snacks instead of processed foods.
- Avoid giving children sugar food. Salt and sugars should not be added to complementary foods given to children under the age of 2 years and should be limited to that age.
Avoiding alcohol consumption is dangerous and harmful
Alcohol is not part of a healthy diet, but in many cultures New Year's celebrations are associated with excessive consumption of alcohol. In general, too often or very often drinking increases the immediate risk of injury, in addition to causing long-term effects such as liver damage, cancer, heart disease and mental illness.
WHO advises that there is no safe level of alcohol consumption; and for many people, even low levels of alcohol consumption may be associated with significant health risks.
Remember, less alcohol consumption is always better for your health and it's perfectly good not to drink.
You do not have to drink alcohol at all if you are: pregnant or you do; driving, machinery, or undertaking other activities involving associated risks; have health problems that may worsen alcohol; taking drugs that act directly with alcohol; or have difficulty controlling the beverage.
If you think someone close to you may have problems with alcohol or other psychoactive substances, do not be afraid to seek help from a healthcare professional or a specialized drug and alcohol service. The WHO has also developed a self-help guide to provide guidelines for people who want to reduce or stop using alcohol.
Switzerland / WHO news (12/28/2018)