Carry one healthy nutrition Throughout our lives it helps us prevent malnutrition in all its forms, as well as different non-communicable diseases and disorders. Although, the production of processed foods, rapid urbanization and changing lifestyle has led to a change in eating habits.
Currently, the population usually consume more high-calorie foods, free sugars, fats, salt and sodium. Likewise, many people do not eat enough fruits, vegetables, and dietary fiber. This has caused the population to eat poorly.
The exact composition of a healthy, varied and balanced diet will be determined by the characteristics of each person (sex, age, lifestyle habits and degree of physical activity), the cultural context, food available in the place and eating habits. Although, from the WHO, they explain that the basic principles of a healthy diet are these:
Healthy eating for adults
According to this organization, a healthy diet Includes the following:
- Fruits, vegetables, legumes, nuts and whole grains.
- At least 400 g (five servings) of fruits and vegetables daily.
- Less than 10% of caloric intake from total free sugars, which is the equivalent of 50 grams.
- Less than 30 percent of daily caloric intake comes from fat.
- Less than 5 grams (the equivalent of a teaspoon) of salt.
For infants and young children
In the first two years of a child’s life, healthy eating promotes healthy growth and improves cognitive development. In turn, it reduces the risk of obesity and overweight, as well as non-communicable diseases in the future.
From the WHO, the advice they offer for healthy eating during breastfeeding and childhood They are the same as in the case of adults. Although it is true that there are some special considerations that should be taken into account, such as:
- Infants should be fed exclusively with breast milk during the first six months of life.
- Breastfeeding should continue for at least two years.
- From six months of age, breastfeeding should be complemented with different safe and nutritious foods.