[LifeStyle] Five tips to improve eating habits

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According to PAHO, these changes can lead to better health for people.

One of the most common New Year's resolutions has to do with adopting better eating habits in order to achieve health benefits. With this in mind, the Pan American Health Organization gave five recommendations so that having a healthy diet this year is just beginning.

"What we eat and drink can affect our body's ability to fight infections, as well as the likelihood that we will develop health problems in the future, such as obesity, heart disease, diabetes and different types of cancer," says the organization, and adds that “the exact ingredients of a healthy diet will depend on different factors, such as our age and activity, as well as the types of food available in the communities where we live.

But in different cultures, there are some common eating tips to help us live longer and healthier lives.

 

Eat a variety of foods
Our bodies are incredibly complex, and with the exception of baby breast milk, no food contains all the nutrients we need to function at its best. Therefore, our diets must contain a wide variety of fresh and nutritious foods to keep us strong.

Some tips to ensure a balanced diet

In your daily diet, try to eat a mix of staples like wheat, corn, rice, and potatoes with legumes like lentils and beans, lots of fresh fruit and vegetables, and animal foods (like meat, fish, eggs, and milk).

Choose whole grain foods like unprocessed corn, millet, oats, wheat, and brown rice when you can; They are rich in valuable fiber and can help you feel full longer.

Choose lean meats when possible or trim visible fat.
Try steaming or boiling instead of frying food.
For snacks, choose raw vegetables, unsalted nuts, and fresh fruits, rather than foods that are high in sugar, fat, or salt.

 

Reduce salt

Too much salt can increase blood pressure, which is a major risk factor for heart disease and stroke. Most people around the world consume too much salt: on average, we consume twice the WHO recommended limit of 5 grams (equivalent to one teaspoon) per day.

Even if we do not add additional salt to our food, we must be aware that it is commonly placed in processed foods or drinks, and often in high amounts.

Some tips to reduce your salt intake:

When cooking and preparing food, use salt sparingly and reduce the use of salty sauces and condiments (such as soy sauce, broth, or fish sauce).
Avoid snacks that are high in salt, and try to choose fresh, healthy snacks over processed foods.

When using canned or dried vegetables, nuts, and fruits, choose varieties without added salt and sugar.

Remove salt and salty seasonings from the table and try to avoid adding them out of habit; our taste buds can adjust quickly, and once they do, you're likely to enjoy foods with less salt, but more flavor!

Check food labels and look for products that are lower in sodium.

 

Reduce the use of certain fats and oils

We all need some fat in our diet, but eating too much, especially the wrong kinds, increases our risks for obesity, heart disease, and stroke. Industrially produced trans fats are the most dangerous to health. A diet high in this type of fat has been found to increase the risk of heart disease by almost 30%.

Some tips to reduce fat intake:

Replace butter, shortening, and ghee with healthier oils like soy, canola, corn, safflower, and sunflower.

Choose white meats like chicken and fish, which are generally lower in fat than red meats, and limit your consumption of processed meats.
Check the labels and always avoid all processed, fast and fried foods that contain industrially produced trans fats. It's often found in margarine and ghee, as well as prepackaged sandwiches and fast, baked, and fried foods.

 

Limit sugar intake

Not only is too much sugar bad for our teeth, but it increases the risk of unhealthy weight gain and obesity, which can lead to chronic and serious health problems.

As with salt, it is important to take note of the amount of "hidden" sugars that can be found in processed foods and beverages. For example, a single can of soda can contain up to 10 teaspoons of added sugar!

Some tips to reduce your sugar intake:

Limit consumption of sweets and sugary drinks, such as sodas, fruit juices and juices, liquid and powdered concentrates, flavored water, energy and sports drinks, ready-to-drink tea and coffee, and flavored milk drinks.

Choose healthy fresh snacks over processed foods.

Avoid giving sugary foods to children. Salt and sugars should not be added to complementary foods given to children under 2 years of age, and should be limited beyond that age.

 

Avoid dangerous and harmful alcohol consumption

Alcohol is not part of a healthy diet, but in many cultures, New Year's celebrations are associated with excessive alcohol consumption. In general, drinking too much, or too often, increases your immediate risk of injury, as well as causing long-term effects like liver damage, cancer, heart disease, and mental illness.

WHO advises that there is no safe level of alcohol consumption; And for many people, even low levels of alcohol consumption can be associated with significant health risks.
Remember, less alcohol is always better for your health, and it's perfectly okay not to drink.

You should not drink alcohol at all if you are: pregnant or breastfeeding; driving, operating machinery or undertaking other activities that involve related risks; have health problems that can be made worse by alcohol; are taking medications that directly interact with alcohol; or have difficulty controlling drinking.

If you think that someone close to you may have a problem with alcohol or other psychoactive substances, don't be afraid to ask a health worker or a specialized drug and alcohol service for help. The WHO has also developed a self-help guide to provide guidance to people seeking to reduce or stop using alcohol.