).<\/span><\/p>\nLimit Salt Intake<\/strong><\/p>\nKeeping salt intake to less than 5 g per <\/span>day helps prevent hypertension and <\/span>reduces the risk of heart disease and <\/span>stroke in the adult population (<\/span>6<\/span>).<\/span><\/p>\n2025 Goals<\/span><\/strong><\/p>\nWHO Member States have agreed to <\/span>reduce the global population\u2019s intake <\/span>of salt by 30% and halt the rise in <\/span>diabetes and obesity in adults and <\/span>adolescents as well as in childhood <\/span>overweight by 2025 (<\/span>7,8,9<\/span>)<\/span><\/p>\nHealthy diet <\/span>for adults<\/span><\/h3>\nFruits, vegetables, legumes, <\/span>nuts, whole grains.<\/span><\/em><\/p>\nEat fruits, vegetables, legumes (e.g. lentils, <\/span>beans), nuts and whole grains (e.g. unprocessed <\/span>maize, millet, oats, wheat, brown rice) every <\/span>day.<\/span> <\/strong>The recommended daily intake for an adult <\/span>includes: 2 cups of fruit (4 servings), 2.5 cups of <\/span>vegetables (5 servings), 180 g of grains, and 160 g of <\/span>meat and beans. Red meat can be eaten 1\u22122 times <\/span>per week, and poultry 2\u22123 times per week. <\/span><\/p>\nEat at least 5 portions of fruit and vegetables a <\/span>day (at least 400 g)<\/span><\/strong>(<\/span>2<\/span>). Potatoes, sweet potatoes, <\/span>cassava and other starchy roots are not classified <\/span>as fruit or vegetables.<\/span><\/p>\nLimit total energy intake from free sugars to <\/span>around 12 level teaspoons (which is equivalent <\/span>to 50 g)<\/span><\/strong>,<\/strong> but ideally less than 5% of total energy <\/span>intake for additional health benefits (<\/span>5<\/span>). Most <\/span>free sugars are added to foods or drinks by the <\/span>manufacturer, cook or consumer, and can also be <\/span>found in sugars naturally present in honey, syrups, <\/span>fruit juices and fruit juice concentrates.<\/span><\/p>\nLimit total energy intake from fats to less than <\/span>30%<\/span><\/strong> (<\/span>1,2,3<\/span>). Unsaturated fats (e.g. found in fish, <\/span>avocado, nuts, sunflower, canola and olive oils) <\/span>are preferable to saturated fats (e.g. found in fatty <\/span>meat, butter, palm and coconut oil, cream, cheese, <\/span>ghee and lard) (<\/span>3<\/span>). Industrially-produced trans fats <\/span>(found in processed food, fast food, snack food, <\/span>fried food, frozen pizza, pies, cookies, margarines <\/span>and spreads) are not part of a healthy diet. <\/span><\/p>\nLimit salt to less than 5 g per day (equivalent to <\/span>approximately 1 teaspoon)<\/span> (<\/span>6<\/span>)<\/span> and use iodized <\/span>salt.<\/span><\/strong><\/p>\nHealthy diet <\/span>for infants and <\/span>young children<\/span><\/h3>\nIn the first 2 years of a child\u2019s life, optimal nutrition fosters healthy growth <\/span>and improves cognitive development. It also reduces the risk of becoming <\/span>overweight or obese and developing noncommunicable diseases later in life. <\/span>Advice on a healthy diet for infants and children is similar to that for adults, <\/span>but the following elements are unique to infants and children.<\/span><\/p>\n\n- Infants should be breastfed <\/span>exclusively during the first 6 <\/span>months of life. <\/span><\/li>\n
- Infants should be breastfed <\/span>continuously until 2 years of age <\/span>and beyond.<\/span><\/li>\n
- From 6 months of age, breast <\/span>milk should be complemented <\/span>with a variety of adequate, <\/span>safe and nutrient-dense <\/span>complementary foods. Salt and <\/span>sugars should not be added to <\/span>complementary foods.<\/span><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"