1. Eat a variety of foods, including fruits and vegetables
Every day, eat a variety of whole grain foods such as wheat, corn, and rice, leguminous crops such as lentils and pods, plenty of fresh fruits and vegetables, and some foods of animal origin (such as meat, fish, eggs, and milk).
• Choose whole grains whenever possible, such as unprocessed corn, millet, oats, wheat and brown rice. They are rich in valuable fiber, which helps keep you full for longer.
• For snacks, choose raw vegetables, fresh fruit and unsalted nuts.
2. Cut down on salt
• Limit your salt intake to 5 grams per day (equivalent to one teaspoon).
• When cooking and preparing food, use less salt, vegemite sauces and condiments (such as soy sauce, stock or fish sauce).
• If eating canned or dehydrated foods, choose a variety of vegetables, nuts, and fruits without added salt or sugar.
• Remove the salt shaker from the table and try flavoring it with fresh and dried herbs and spices.
• Check labels on foods and choose products with lower sodium content.
3. Eat the right amount of fats and oils
• When cooking, replace butter, ghee, and lard with healthier fats such as olive, soybean, sunflower, or corn oil.
Choose white meats, such as poultry and fish, which are often lower in fat than red meat; Cut the visible fat out of meat and limit the consumption of processed meat.
• Choose low-fat or reduced-fat milk and dairy products.
• Avoid processed, baked and fried foods that contain industrially produced trans fats.
• Try steaming or boiling instead of frying foods when cooking.
4. Limit your sugar intake
Limit the intake of sweets and sugary beverages such as carbonated beverages, fruit and juice drinks, liquid and powder concentrates, scented beverages, energy and sports drinks, ready-to-drink teas and coffees, and flavored milk drinks.
• Choose fresh fruit over desserts such as cookies, cakes and chocolate. When choosing other desserts, make sure they are low in sugar and eaten in small amounts.
• Avoid giving children sugary foods. Salt and sugar should not be added to supplemental foods for children under the age of two, and should be limited after the age of two.
5. Stay hydrated: Drink plenty of water
Staying hydrated is essential for optimal health. Tap water is the healthiest and cheapest drink you can have whenever it’s safe to drink. Drinking water instead of sugary drinks is an easy way to limit your intake of sugar and excess calories.
6. Avoid dangerous and harmful alcohol
Alcohol is not part of a healthy diet. Drinking alcohol does not protect against COVID-19 and can be dangerous. Frequent or excessive drinking increases the risk of immediate harm and causes long-term effects such as liver damage, cancer, heart disease and mental illness. There is no safe level of alcohol consumption.
7. Infant breastfeeding
Breast milk is the ideal food for babies. It is safe, clean and contains antibodies that help prevent many common childhood diseases. Babies should be exclusively breastfed for the first six months of life, as breast milk provides all the nutrients and fluids they need.
From six months of age, breast milk should be supplemented with a variety of appropriate, safe and nutrient-rich foods. Breastfeeding should continue when the baby is two years old or older.