bellabe
New member
Advice on how to eat a healthy diet in a practical way
Vegetables and fruits
Eating at least 400 g of fruit and vegetables per day, or five pieces, decreases the risk of NCDs (2) and helps to guarantee adequate dietary fibre intake.
Consumption of fruits and vegetables can be increased by:
Always include veggies in your meals; snack on fresh fruit and raw vegetables; eat fresh fruit and vegetables in season; and consume a variety of fruit and vegetables.
Sugars Consumption of free sugars should be kept at less than 10% of total energy intake in both adults and children (2, 7).
Additional health advantages would be gained by reducing total energy consumption to less than 5% of total energy intake (7).
Free sugar consumption raises the risk of dental cavities (tooth decay).
Excess calories from high-free-sugar foods and beverages contribute to unhealthy weight gain, which can lead to overweight and obesity.
Recent evidence also suggests that free sugars affect blood pressure and serum lipids, and that lowering free sugar intake lowers cardiovascular disease risk factors (13).
Vegetables and fruits
Eating at least 400 g of fruit and vegetables per day, or five pieces, decreases the risk of NCDs (2) and helps to guarantee adequate dietary fibre intake.
Consumption of fruits and vegetables can be increased by:
Always include veggies in your meals; snack on fresh fruit and raw vegetables; eat fresh fruit and vegetables in season; and consume a variety of fruit and vegetables.
Sugars Consumption of free sugars should be kept at less than 10% of total energy intake in both adults and children (2, 7).
Additional health advantages would be gained by reducing total energy consumption to less than 5% of total energy intake (7).
Free sugar consumption raises the risk of dental cavities (tooth decay).
Excess calories from high-free-sugar foods and beverages contribute to unhealthy weight gain, which can lead to overweight and obesity.
Recent evidence also suggests that free sugars affect blood pressure and serum lipids, and that lowering free sugar intake lowers cardiovascular disease risk factors (13).
