9 TIPS FOR HEALTHY DIET& LIFESTYLE 1
Maintain a healthy body weight. Take moderate levels of physical activity preferably daily eg 30 minutes of brisk walking.
Eat a variety of vegetables and fruits. At least 5 portions a day.
Eat bread, grains, pasta, rice or potatoes several times per day (choose wholegrain varieties).
Control fat intake. Replace saturated fats eg butter, cream with unsaturated vegetable oils or soft margarine.
Replace fatty meat and meat products with beans, legumes, lentils, fish, poultry or lean meat.
Use milk and dairy products that are low in both fat and salt.
Select foods that are low in sugar. Eat refined sugar sparingly and limit the frequency of sugary drinks and sweets.
Avoid foods high in salt eg processed, cured and preserved foods. Salt intake should be below 1 teaspoon per day.
Limit alcohol intake to no more than 2 drinks per day (20g).
Adapted from: Ref. Diet, Nutrition and the Prevention of Chronic Diseases. Report of a Joint WHO/FAO Expert Consultation, WHO Technical Report Series 916. Geneva 2003. http://www.who.int/hpr/NPH/docs/who_fao_expert_report.pdf
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