The Rx Of Healthy Eating

Vegetables and fibre are in, processed foods are out

Updated on: 7 February 2024 7:30 pm

Choose predominantly plant-based diets rich in a variety of vegetables, fruits, pulses and minimally processed starchy staple foods.

Avoid being underweight or overweight and limit weight gain during adulthood to less than 5 kg.

If occupational activity is low or moderate, take an hours brisk walk or similar exercise daily, and also exercise vigorously for a total of at least an hour a week.

Eat 400-800 grams or five or more servings a day of a variety of vegetables and fruits, all year round.

Eat 600-800 grams, or more than seven servings a day of a variety of cereals, pulses, roots, tubers and plantains. Cereal-dominant diets must include a consumption of carb-rich pulses and gramsabout 1,000 gm/day. Prefer minimally processed foods. Limit consumption of refined sugar.

Alcohol consumption is not recommended. If consumed at all, limit alcoholic drinks to less than two drinks a day for men and one for women. Pregnant women, children and adolescents should not drink alcohol.

If eaten at all, limit intake of red meat to less than 80 grams daily. It is preferable to choose fish, poultry or meat from non-domesticated animals instead of red meat.

Limit consumption of fatty foods, particularly those of animal origin. Choose modest amounts of appropriate vegetable oils. Avoid hydrogenated oils like dalda as they might provoke heart diseases.

Limit consumption of salted foods and use of cooking and table salt. Use herbs and spices to season foods.

Do not eat food which, as a result of prolonged storage at ambient temperatures, is susceptible to contamination with mycotoxins.

Use refrigeration and other appropriate methods to preserve perishable food as soon as purchased.

When levels of additives, contaminants and other residues are properly regulated, their presence in food and drink is not known to be harmful. However, unregulated or improper use can be a health hazard, and this applies particularly in developing countries.

Do not eat charred foodit could be carcinogenic. For meat and fish eaters, avoid burning meat juices. Consume the following only occasionally: meat and fish grilled (broiled) in direct flame; cured and smoked meats.