Healthy Eating Plate: Sustainable nutrition food

A healthy diet helps to protect against malnutrition in all its forms, as well as non-communicable diseases (NCDs), including diabetes, heart disease, stroke, and cancer.

Unhealthy diet and lack of physical activity are leading global risks to health.

Energy intake (calories) should be in balance with energy expenditure. To avoid unhealthy weight gain, total fat should not exceed 30% of total energy intake (1, 2, 3). 

 Fruit and vegetables Eating at least 400 g, or five portions, of fruit and vegetables per day reduces the risk of NCDs (2) and helps to ensure an adequate daily intake of dietary fiber.

 Sufficient intake of fruits and vegetables has been associated with a reduced risk of chronic diseases and body weight management but the exact mechanism is unknown. The World Health Organisation and Food and Agriculture recommend adults consume at least five servings. 

 Cruciferous vegetables are an excellent addition to diets for weight reduction and heart health since they are low in calories, high in fiber, and help you feel satiated for longer. There are around 3,000 distinct cruciferous species, with the following vegetables being the most popular lettuce, spinach, broccoli, cauliflower, kale, and cabbage. 

Here are some of the most significant benefits for healthy life by green leafy vegetables:

  1. Highly nutritious
  2. Boosts immunity
  3. Lower risk of cancer
  4. Boosts weight loss
  5. Improves heart health

Some foods can help decrease anxiety and tension

When work deadlines begin piling up and your social calendar is overbooked, who has time to create a meal plan? But when it comes to combating stress levels, what you eat may help relieve your tension.

Top 8 Foods for Health

 1. Water. Drink 8 to 12 cups of water daily.

2. Dark Green Vegetables. Eat dark green vegetables at least three to four times a week

3. Whole Grains. Eat whole grains at least two or three times daily.

4. Beans and Lentils. Try to eat a bean-based meal at least once a week. 

5. Fish. 

6. Berries.

7. Winter Squash. 

8. Soy.

 Foods for Healthy Skin

 · Flaxseeds — Look for ground flaxseed. Your body do not get as much of the nutrients from whole flaxseed. Mix ground flaxseed into smoothies, yogurt, or oatmeal.

· Chia seeds – Vegan recipe for Pudding with Coconut Milk and Mango.  

· Walnuts or almonds — Reach for them instead of your other go to snacking nuts, or try almond butter with a banana.  

 . No single food provides all the nutrients you need, so it’s important to include a wide variety of foods in the diet.

 The Eatwell guide is used to show the different types of foods commonly eaten and the proportions that are recommended to achieve a healthy, balanced diet.

 At least half the grain foods you eat should be whole grains. Whole grains provide iron and many B vitamins, and they have fiber, too. Examples of whole grains include whole wheat, whole oats, whole bulgur (also known as cracked wheat), and whole cornmeal.

Some grain products are refined. Which gives them a finer texture and a longer shelf life but removes fiber and nutrients. Most refined grains are enriched, which means that some nutrients are added back after processing. Examples of refined grain products include white flour, degermed cornmeal, white bread, and white rice.

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