![]() ![]() Salt and sugars should not be added to complementary foods. ![]() From 6 months of age, breast milk should be complemented with a variety of adequate, safe and nutrient-dense foods.Infants should be breastfed continuously until 2 years of age and beyond.Infants should be breastfed exclusively during the first 6 months of life.It also reduces the risk of becoming overweight or obese and developing NCDs later in life.Īdvice on a healthy diet for infants and children is similar to that for adults, but the following elements are also important: In the first 2 years of a child’s life, optimal nutrition fosters healthy growth and improves cognitive development. Less than 5 g of salt (equivalent to about one teaspoon) per day (8).In particular, industrially-produced trans-fats are not part of a healthy diet and should be avoided (4, 6). It is suggested that the intake of saturated fats be reduced to less thanġ0% of total energy intake and trans-fats to less than 1% of total energy intake (5). Wafers, and cooking oils and spreads) and ruminant trans-fats (found in meat and dairy foods from ruminant animals, such as cows, sheep, goats and camels). Oil, cream, cheese, ghee and lard) and trans-fats of all kinds, including both industrially-produced trans-fats (found in baked and fried foods, and pre-packaged snacks and foods, such as frozen pizza, pies, cookies, biscuits, Unsaturated fats (found in fish, avocado and nuts, and in sunflower, soybean, canola and olive oils) are preferable to saturated fats (found in fatty meat, butter, palm and coconut Less than 30% of total energy intake from fats (1, 2, 3).Free sugars are all sugars added to foods or drinks by the manufacturer, cook or consumer, as well as sugars naturally present in honey, syrups, fruit juices and fruit juice concentrates. Less than 10% of total energy intake from free sugars (2, 7), which is equivalent to 50 g (or about 12 level teaspoons) for a person of healthy body weight consuming about 2000 calories per day, but ideally is less than 5% of totalĮnergy intake for additional health benefits (7).five portions) of fruit and vegetables per day (2), excluding potatoes, sweet potatoes, cassava and other starchy roots. unprocessed maize, millet, oats, wheat and brown rice). lentils and beans), nuts and whole grains (e.g. The basic principles of what constitutes a healthy diet remain the same. age, gender, lifestyle and degree of physical activity), cultural context, locally available foods and dietary customs. The exact make-up of a diversified, balanced and healthy diet will vary depending on individual characteristics (e.g. ![]() People are now consuming more foods high in energy, fats, free sugars and salt/sodium, and many people do not eat enough fruit, vegetables and other dietary fibre such as whole grains. Lifestyles have led to a shift in dietary patterns. However, increased production of processed foods, rapid urbanization and changing
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