1, eat all kinds of food
A balanced diet helps to strengthen the body's resistance and make people healthier and live longer. WHO suggests that the daily diet should include as many staple foods as possible, such as wheat, rice, corn, potatoes and other animal-derived foods, such as beans, fresh fruits and vegetables, fish, eggs and milk. Eat whole grain foods rich in dietary fiber such as oats and brown rice as much as possible; It is best to choose fresh fruits and vegetables and salt-free nuts for snacks, rather than foods with high sugar, fat and salt.
Step 2 eat less salt
Eating too much salt can lead to high blood pressure and increase the risk of heart disease and stroke. WHO recommends that adults should not consume more than 5 grams (about one teaspoon) of salt every day. People should put less salt in cooking and reduce the use of salty condiments such as soy sauce; When buying canned food, dried vegetables, nuts and other foods, try to choose varieties without salt and sugar; No salt bottles and salty condiments are put on the dining table; Check the food label and choose low sodium products.
3, low fat and less oil
If people eat too much fat in their diet, they will increase the risk of obesity, heart disease and stroke, and artificial trans fats are particularly harmful to health. Who recommends replacing butter and lard with healthier oils such as soybean oil, rapeseed oil and corn oil; Choose "white meat" with low fat content such as chicken, duck and fish, instead of "red meat" such as pig, cow and mutton; Try to use steaming or boiling instead of frying when cooking.
Step 4 limit eating sugar
Eating too much polysaccharide is not only harmful to teeth, but also increases the risk of overweight and obesity, leading to chronic health problems. WHO recommends limiting the intake of sugary drinks such as sweets and carbonated drinks, fruit juice and juice drinks, brewed drinks and flavored milk drinks; Choose fresh and healthy snacks and abandon processed foods; Eat less sugary food for children, and do not add salt and sugar to the supplementary food for infants under 2 years old.
Step 5 control drinking
Excessive drinking will not only increase the direct risk of injury, but also cause long-term effects on the body, such as liver damage and cancer. WHO suggests that alcohol consumption should be minimized or not, and alcohol should be absolutely banned for certain groups, such as pregnant and lactating women, drivers, mechanical operators, people with certain diseases aggravated by alcohol, and people taking drugs that can directly react with alcohol.
People's Daily Online-WHO released 5 tips for healthy eating in the New Year.