Five servings of fruit and vegetables a day (at least 400 grams), with legumes and dried fruit, taking into account that potatoes are neither fruit nor vegetables.
Don't get too much sugar, it should be less than 10% of the total calories ingested. Pay attention to those who are indirectly ingested with carbonated drinks and confectionery products.
Prefer unsaturated fats (those of fish, avocado, sunflowers) to saturated ones (of fatty meat, butter, cheese). Beware of industrial trans, used in fried and frozen processed foods.
Limit your salt intake to no more than 5 grams per day (one teaspoon) and use iodized salt. These are the updated tips from WHO, the World Health Organization, for a healthy diet for adults, but also for children.
In general about nutrition, the WHO reminds us that:
- An unhealthy diet and little physical activity are a risk global for people's health
- Healthy eating starts early. Already with breastfeeding there is growth and development of children's cognitive faculties and can have long-lasting benefits, such as greater protection from obesity and hypertension.
- The introduction of calories must be balanced with its consumption. It is important that the total fat eaten does not exceed 30% of the total energy expended. This is to avoid weight gain. It is important to prefer unsaturated fats (fish, oil) rather than saturated ones (butter). It would be better to gradually eliminate industrially processed fats from your diet.
- It would be good to limit the consumption of sugar 10% of the calories introduced. Even better if the 5% threshold could be reached
- Salt: a maximum consumption of 5 grams per day would help decrease hypertension and heart disease in adults
For children up to two years
In the first two years of a child's life, the WHO recalls, nutrition is very important for healthy cognitive development and to decrease the risk of obesity and overweight as an adult. Here are the three indications of the World Health Organization.
- Babies should be breastfed exclusively at the breast for the first six months of life
- Babies should be breastfed (but not exclusively) for the first two years of life
- From the sixth month, milk should be supplemented with a variety of balanced, healthy and nutritious food. Salt and sugar should not be added.
The forum talks about nutrition and children
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