Healthy Life Style - WHO Recommendations

 

12 steps to healthy eating

Eat a nutritious diet based on a variety of foods originating mainly from plants, rather than animals.

Eat bread, whole grains, pasta, rice or potatoes several times per day.

Eat a variety of vegetables and fruits, preferably fresh and local, several times per day (at least 400g per day).

Maintain body weight between the recommended limits (a BMI of 18.5–25) by taking moderate to vigorous levels of physical activity, preferably daily.

Control fat intake (not more than 30% of daily energy) and replace most saturated fats with unsaturated fats.

Replace fatty meat and meat products with beans, legumes, lentils, fish, poultry or lean meat.

Use milk and dairy products (kefir, sour milk, yoghurt and cheese) that are low in both fat and salt.

Select foods that are low in sugar, and eat free sugars sparingly, limiting the frequency of sugary drinks and sweets.

Choose a low-salt diet. Total salt intake should not be more than one teaspoon (5g) per day, including the salt in bread and processed, cured and preserved foods. (Salt iodization should be universal where iodine deficiency is a problem)

WHO does not set particular limits for alcohol consumption because the evidence shows that the ideal solution for health is not to drink at all, therefore less is better.

Prepare food in a safe and hygienic way. Steam, bake, boil or microwave to help reduce the amount of added fat.

Promote exclusive breastfeeding up to 6 months, and the introduction of safe and adequate complementary foods from the age of about 6 months. Promote the continuation of breastfeeding during the first 2 years of life.

https://www.who.int/europe/news-room/fact-sheets/item/a-healthy-lifestyle---who-recommendations

https://www.heart.org/en/healthy-living/healthy-lifestyle

https://www.who.int/philippines/news/feature-stories/detail/20-health-tips-for-2020

Do You Have to Consume Salt Every Day? Otherwise Will You Get Low Sodium Problem?

 

No. You do not have to consume salt every days. You need not even take salt on many days. You will not get low sodium problem because there are other sources of sodium in your diet.

The minimum physiological requirement for sodium is between 115 and 500 mg per day depending on sweating due to physical activity, and whether the person is adapted to the climate.

https://en.wikipedia.org/wiki/Sodium_in_biology

A 1-cup serving of low-fat milk, which is labeled as 1 percent, contains 107 milligrams of sodium.

https://healthyeating.sfgate.com/lowfat-dairy-sodium-intake-10685.html

Milk contains 44 mg of sodium for 100 ml.

The sodium in milk is naturally-occurring and is present in small amounts. One cup of milk (250 ml) contains approximately 120 mg of sodium.

https://albertamilk.com/ask-dairy-farmer/why-is-there-a-large-amount-of-sodium-in-milk/

Carrots have 69 mg of sodium in 100 grams.

https://healthyeating.sfgate.com/much-sodium-real-carrot-7555.html

One raw beet contains approximately 64 milligrams of sodium

https://healthyeating.sfgate.com/much-sodium-beet-6646.html

So we can see people drinking milk or using milk in other forms need not take salt every day. The minimum intake of sodium is provided by milk consumption.

World Salt Awareness Week 

March 14 to March 20 is the World Salt Awareness Week. It aims to raise awareness about the harmful practice of massive salt consumption worldwide and achieve the primary mission of gradually decreasing salt intake and improving the overall health of the world’s population.

https://www.gigadocs.com/blog/world-salt-awareness-week-how-do-different-types-of-salt-affect-your-health/