![]() WHO recommends consuming less than 5% of total energy intake for additional health benefits. This is equivalent to 50g or about 12 teaspoons for an adult. In both adults and children, the intake of free sugars should be reduced to less than 10% of total energy intake. On the other hand, consuming excessive amounts of sugars increases the risk of tooth decay and unhealthy weight gain. It’s easier to do this by limiting the amount of salt, soy sauce, fish sauce and other high-sodium condiments when preparing meals removing salt, seasonings and condiments from your meal table avoiding salty snacks and choosing low-sodium products. Reduce your salt intake to 5g per day, equivalent to about one teaspoon. Most people get their sodium through salt. Consume less salt and sugarįilipinos consume twice the recommended amount of sodium, putting them at risk of high blood pressure, which in turn increases the risk of heart disease and stroke. By eating healthy, you will reduce your risk of malnutrition and noncommunicable diseases (NCDs) such as diabetes, heart disease, stroke and cancer. You can improve your intake of fruits and vegetables by always including veggies in your meal eating fresh fruit and vegetables as snacks eating a variety of fruits and vegetables and eating them in season. Adults should eat at least five portions (400g) of fruit and vegetables per day. Eat a healthy dietĮat a combination of different foods, including fruit, vegetables, legumes, nuts and whole grains. Here are 20 practical health tips to help you start off towards healthy living in 2020. We’ve all had our cooking fails and lived to tell.The start of a new decade brings with it new resolutions to improve one’s life, including a healthier lifestyle. Relax! Have fun in the kitchen and don’t take it all so seriously.Brush up your skills with our videos and how-to articles, or take a cooking class with friends. Learn new cooking methods and techniques.Give your pantry a makeover! If your cabinets, fridge and freezer are well-stocked with the right staple ingredients, it will be easier to make healthy meals.Use healthy vegetable oils instead of butter, lard and tropical oils. No, not the lame two-ingredient kind you may have grown up with… The amazing, colorful, hearty salad that can stand on its own as a main entrée. Break up with sneaky salt and learn new ways to give food great flavor, including herbs, spices and other seasonings.Take baby steps over time to replace less-healthy ingredients in your family favorites. Make healthy substitutions when you can.And they all count! Fresh, frozen, canned and dried are all good choices, just watch out for excess salt and added sugars. Add color to your meals with fruits and vegetables.Choose healthier meats and proteins, like chicken, fish and beans.Get inspired by healthy cookbooks, cooking shows and blogs, and try new recipes that will “wow” your family.Here are our top ten tips to get you started cooking healthy at home: Anyone can learn to cook healthy – yes, even you. ![]() You don’t have to be an experienced cook to prepare something everyone will love. When you prepare and cook meals at home, 1) you’re in control of what you and your family are eating, 2) you can get inventive and inspired with your culinary creations, and 3) you save money. ![]() National Hypertension Control Initiative.Pets and Your Health / Healthy Bond for Life. ![]()
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