Sugar is not the only bad thing in your diet and you know it, that's why we remind you of the WHO recommendations to lead a healthy life.
We have been talking about sugar for a few days without stopping and that one of the WHO recommendations is to reduce its consumption and it seems that we have all just realized that gorging on sweets is bad, no, very bad.
But once we are talking about things that we would have to increase or reduce in our diet or in our lives to have fewer health problems in the future, we are going to review what the WHO tells us that we would all have to do to eliminate possible risk factors.
Because with progress, humans have become too comfortable. We have everything so at hand in such an immediate way that it even seems that we were lazy to move, I mean, when my grandmother was little, there was no running water in the houses, so to have water in the house we had to walk until a fountain a couple of miles away to fill a few huge jugs and load them onto a mule. Come on, the walk was a must, they didn't need runningto be in shape. Now, we go to the kitchen, we turn on the tap and water comes out. Before you would walk to the market to buy food, now we either go down to the supermarket next to the house, or we take the car to go to a hypermarket that takes us further away or, directly, we do the shopping online from the sofa and we do not have nor to wear shoes. I could go on with more examples….
Other WHO recommendations to lead a healthy life as important as reducing sugar
Apart from sugar, whose consumption should not exceed 50 g per day, the World Health Organization gives us other recommendations to take into account.
Cereals, legumes and nuts
The diet should include legumes (lentils, beans, chickpeas), nuts, and unprocessed whole grains such as corn, millet, oats, wheat, or rice.
Fruits and vegetables that you should eat every day
Eat at least 5 daily servings (400 g) of fruits and vegetables, which will help to ingest the necessary amount of dietary fiber.
To make it easier, WHO gives the following advice:
· include vegetables in all meals
· eat whole fresh fruits and raw vegetables, since the less preparation they have the better
· choose seasonal fruits and vegetables
· eat a variety of fruits and vegetables
Maximum amount of fat
The daily amount of fat should not exceed 30% of the total calories consumed. If we consider that 1 gram of fat provides 9 calories, in an average diet of 2000 calories, a maximum of 600 could come from fat, that is, from 67 g of fat distributed throughout the day.
The World Health Organization also reports that if, in addition, saturated fats are reduced to less than 10% and trans fats to 1% and are replaced by unsaturated fats, the risk of non-inherited diseases is further reduced.
The advice given by the WHO to reduce fat are:
· modify the way you cook, separating the fat from the meat and using vegetable oils instead of butter, and preferably choose to cook food or steam it instead of frying it.
· avoiding processed foods that contain trans fats
· reduce consumption of high-fat foods (cheeses, ice cream, high-fat meats)
Reduce the consumption of salt
The sodium and potassium are two basic salts for life, but must be in balance. If we abuse table salt or common salt (sodium chloride), we are consuming a lot of sodium, but not enough potassium to maintain balance. This results in an increase in blood pressure or hypertension that increases the risk of heart or cerebrovascular disease.
According to the WHO, 1.7 million deaths per year could be avoided if salt intake were reduced to less than 5 g per day. Currently it is estimated that we consume between 9 and 12 g daily.
The WHO also warns that people are often not aware of the amount of salt consumed because that excess salt comes from processed foods such as bread, cold cuts, cold cuts, cheeses or salty snacks. Aside advises:
· do not add salt, soy sauce or fish sauce when preparing food
· not put the salt shaker on the table
· reduce consumption of salty snacks
· always choose low sodium products
Consuming fruits and vegetables that contain potassium can mitigate the negative effects of high salt intake.
Physical activity as a complement to the diet
To avoid risks of disease, it is not enough to eat properly, but the WHO also says that you have to move more.
· For children and youth between the ages of 5 and 17, a minimum of 60 minutes of moderate or vigorous physical activity per day is recommended.
· For adults over 18 years of age, at least 75 minutes per week of intense physical activity or 150 minutes per week of moderate physical activity, although for greater benefits it is recommended to reach 300 minutes per week.
Moderate physical activity is understood to be performing exercises such as walking, cycling or swimming at a constant pace.
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