A healthy diet includes the following:
Fruit, vegetables, legumes, nuts, and whole grains, such as lentils and beans (e.g. unprocessed maize, millet, oats, wheat and brown rice).
a minimum of 400 g (five pieces), or five portions, of fruit and vegetables per day, omitting starchy roots like potatoes, sweet potatoes, and cassava.
Less than 10% of total energy intake from free sugars, which is equal to 50 g (or around 12 level teaspoons) for a person of healthy body weight consuming about 2000 calories per day, is recommended for additional health benefits. However, less than 5% of total energy intake is preferable. All added sugars to food or beverages, whether by the producer, cook, or consumer, as well as sugars found naturally in honey, syrups, fruit juices, and fruit juice concentrates, are considered free sugars.
30 percent or less of total energy intake from fats . Saturated fats, which are present in fatty meat, butter, palm and coconut oil, cream, cheese, ghee, and lard, as well as trans-fats of all kinds, including ruminant trans-fats, are to be avoided. These fats can also be found in baked and fried foods, as well as in pre-packaged snacks and foods like frozen pizza, pies, cookies, biscuits, wafers, and cooking oils and spreads (found in meat and dairy foods from ruminant animals, such as cows, sheep, goats and camels). Saturated fat intake should be kept to less than 10% of total energy intake, and trans fat intake should be kept to less than 1% of total calorie intake, according to recommendations. Trans-fats manufactured industrially, in particular, do not belong in a healthy diet and should be avoided .
Less than 5 g of salt (equivalent to about one teaspoon) per day. Salt should be iodized.
Veggies and fruits
In addition to lowering the risk of NCDs, eating at least 400 g, or five pieces, of fruit and vegetables each day helps to ensure that one gets enough dietary fibre each day.
By constantly adding vegetables in meals, snacking on fresh fruit and raw vegetables, eating fruit and vegetables that are in season, and eating a variety of fruits and vegetables, one can increase their intake of fruits and vegetables.
The Second International Conference on Nutrition was convened by WHO and the Food and Agriculture Organization of the United Nations (FAO) in November 2014. (ICN2). ICN2 approved the Framework for Action (18) and the Rome Declaration on Nutrition (17), which suggest a number of policy alternatives and measures to support varied, secure, and healthy meals at all stages of life. WHO is assisting nations in carrying out the agreements established at ICN2.
मनुष्यों के लिए 3 आचरण
1. सात्विक-भक्ति, अनुषासन का भाव।
2. तामसिक- कुन्था, इश्य का प्रभाव।
3. राजसिका - माथे पर लालसा अति उत्साह का प्रभाव।
Non Veg products will make you sick so products like Water, fruits, Milk, Curd, will make you more proteins and Nutrients.