What are Healthy Eating Habits? - Do's and Don'ts
I have noticed that most people jump right into the crazy diets when they feel they have to loose weight, or gain muscle, or even think they have a bad eating habit. But they all seem to forget about doing the first step, or better said the main step: making your eating habit a healthy one.
There is no point if you go on a crazy diet, manage to get where you wanted, and then you go back to your normal eating habits and boom, loose everything you worked hard for extremely quickly.
As a dietitian, I thought "Why haven't I made a proper post about this yet?". So here I am, with WHO (World Health Organization) backing me up on what a good eating habit should be like.
Insert from WHO, found on this link:
Healthy eating for Adults:
- 5 portions of fruits and veggies a day at least (This is a total of at least 400g). *Hint - potatoes, and any starchy root is not classified as fruit or vegetables.
- Sugars should be less than 10% of the total energy intake for a healthy person per day (50g or 12 teaspoons). * Hint - honey, syrups, fruit juices and fruit concentrates are loaded with it.
- Fats should be less than 30% of the total energy intake (more or less 65g). Preferably unsaturated fats like the fats from fish, avocado, nuts, sunflower, canola and olive oils. Saturated fats like meat fat, butter, palm and coconut oil, cream, cheese, and lard are harmful to your body. Trans fat like margarine, spreads, or in processed foods, fast food, snack food, fried food, frozen pizzas, pies and cookies is the big NO NO because they are extremely harmful.
- Salt should be less than 5g per day (1 teaspoon), this being iodized salt. * Hint - high intake of salt is usually followed by low intake of potassium (fresh fruits and vegetables), which creates an unbalanced body leading to hypertension, heart diseases and stroke.
Healthy eating for infants and young children:
Their diet should be very similar to an adult's diet, bearing in mind the following:
- Breastfeeding only should last the first 6 months of the infants life.
- Breastfeeding should last continuously until 2 years of age.
- From the 6 months of age, breast milk should keep being offered until the 2 years of age, complemented by a variety of safe and nutrient dense foods (this is the introduction of the adults food with no salt and no sugars added).
If you found this interesting and would like to know more in detail how a healthy eating habit should be, let me know and I will make a further post about it.
Also any questions, I'm ready to answer.
How is your eating habit? Good, bad, could be better?