Eat the healthy diet for quality living.
In January 2016 US Department of Health and Human Services (HHS) issued dietary guidelines for their people for next 5years.
To live healthily and enjoy life, focus on healthy and nutritional diet, do the regular physical activity, drink 6-8 glass of safe water and need 7- 8 hour of daily sleep.
By Mahmood Hussain, Sunday 11th March 2018, write articles and blogs to be published in www.babyfirst.com.pk BABY FIRST PAKISTAN, Facebook/babyfirstPakistan and other social media such as LinkedIn, Twitter and so on. The writer is from Karachi, Pakistan Currently he is in Philadelphia, USA.
In January 2016 the US Department of Health and Human Services (HHS) and US Department of Agriculture (USDA) issued dietary guidelines for their people for 2016-20. This recommendation is provided on the scientific basis and endorsement by experts on daily nutrition intake.
After every 5 years the HHS and USDA, of USA issue dietary guidelines to remain healthy and fit. These can be of immense help and to be used by professional and the policymaker. This will be good for the child above 2 years and adults.
All family members should take the healthy and nutritionally suitable diet. Reference Huff Post updated on 23 February 2017.
In the recent guideline which was updated in January 2016, their recommendation has mostly remained consistent with their 2010 guidelines. They stress and advise consuming more fruits and vegetables, low-fat foods, whole grain and lean/mean meat.
In the 2016-20 dietary guideline, USDA further stressed on following points that are:
- Added sugar, for the first-time, recommended limiting the added sugar to 10% on daily consumption of 2,000 calories per day for an average male adult. In case of children, women and the adult male who are on diet restriction should consume even less sugar as per the need assessment.
- Salt intake, the second guideline is to limit the intake of sodium (Salt) intake to 2,300 milligrams, currently, in the US it is 3,400 milligrams per day average per person, which means the significant amount of reduction of salt intake per day. As we know salt trigger high blood pressure.
- Fatty acid consumption, they stress individual should consume 10%or fewer calories which they attain from saturated fatty acid per day.
- Good fat Omega 3, the guidelines make the recommendation and highlighted the concept of Good fat such as Omega 3, 6 fatty acid and Omega 9. Omega 3 and 6 are found in few of the fish and should be included regularly in the diet and take at least once a week.
- Coffee, tea or caffeine consumption is safe on daily basis, we can consume all together in a moderate quantity that is up to 3-4 cups per day.
- Egg inclusion in 2015 healthy dietary guidelines is a prominent change recently. The government authorities and the physician over the last four decades have alerted and advised the public to avoid eating egg. It was recognized as potential health concern due to increase intake of cholesterol. The increased level of cholesterol in the blood may lead to high blood pressure, coronary heart disease, type 2 diabetes and stroke.
As per recent guidelines by WHO, they advise the following recommendations to the people to remain healthy and fit.
- It is important to maintain healthy body weight by eating, advise to eat the same amount of calories that your body is burning per day
- Fat consumption to be controlled and limited, which means below 30% of total calories to come from fats. The preference source of fat do arrive from unsaturated fats and it is better to avoid trans-fat.
- Eat regularly 1-2 plates of fruits and green leafy vegetables. Please don’t count potato, beetroot, sweet potato in the list as they are starchy vegetables.
- Avoid and don’t consider Cassava in a diet. it is the third-largest source of food for carbohydrates in the tropics region, they are rated rich source of starch after rice and maize. It is a major staple food in the developing world.
- Considering healthy diet, it should also contain lentils, beans, whole grain and handful of nuts on daily basis.
- Above already listed sugar and stressed to limit its use, which means less than 10% of daily calorie intake and secondly, it is very important to limit the use of salt per day to 2,300 micrograms or less is even is better.
Other recommendation made by WHO is to ensure the food we eat should contain needed vitamins and essential minerals.
A brief detail in subsequent para I am providing for the viewers which are the need of time on:
Trans-fat, or trans-unsaturated fatty acids, trans fatty acids which is not good for people health. These are unsaturated fat and found in a very small amount in nature. It is broadly produced by industry for commercial use. These trans-fats are derived from vegetable fats and use to produce margarine, bakery items, snack / fast food and fried foods such as rolls, samosa, pakora etc. commonly found in Asia Pacific region. These are not good for health. This may lead to heart disease and are the leading cause of death in developing country rather the Western world
Eating regularly healthy and balanced diet is essential to maintain good health and enjoy the quality of life as per WHO guidelines mentioned above. The body requirement is to take the wide variety of foods in an appropriate ratio and recommended calories in taking per day.
The individual also needs to follow the following to be healthy, manage their recommended body weight and to enjoy quality life:
- Eat 5-6 smalls portion of healthy meals in a day, eat slowly and properly chew it.
- Regular Physical work out, devote a minimum of 150-180 minutes per week, in divided time which means 5-6 day per week.
- Water intake to be 6-8 glass per day that 1.5 to 2.0 liter.
- Sound sleep of 7-8 hours per day.
- Last super or dinner of the day to be taken 3-4 hours before going to bed.
In the recent American dietary guideline for their population, the expert stressed and recommend that individual must meet the laid down physical activity guidelines this will lower the risk of obesity-related chronic disorders. Lack or no physical activity is itself a risk factor which may lead to hypertension, cardiovascular disease and diabetes.
After the introduction of 2015-2020 dietary guidelines by HDS and USDA. Both Secretary, Thomas Vilsack of USDA and Sylvia Burwell of HDS in their keynote they mentioned “Now in the year 2016, about half of adult American population that is 117 million is the victim of having chronic diseases which would have been mostly prevented. It is due to inferior quality of food intake and bad dietary habits carried along with lack of physical daily activity. Overweight and sedentary lifestyle may provoke and will lead to chronic disorder.
The article was written by Mahmood Hussain for Baby First Pakistan website, Facebook, Twitter, LinkedIn and other popular social media