Proper nutrition
Proper nutrition plays a vital role in maintaining a healthy body and preventing diseases. A balanced diet provides the essential nutrients the body needs to function efficiently, boosts immunity, improves energy levels, and supports overall health. The International Health Organization aims to educate individuals about the importance of proper nutrition and provide guidelines that help them make the right food choices.
The importance of proper nutrition for body health
- Improve the health of the immune system: proper nutrition provides the necessary nutrients such as vitamins and minerals that support the immune system, contributing to the protection of the body from diseases.
- Maintaining a healthy weight: eating a balanced diet and physical activity helps to control weight, which reduces the risk of diseases such as obesity and diabetes.
- Supporting the health of internal organs: a balanced diet plays a role in supporting the health of the heart, kidneys, and liver, and contributes to maintaining healthy skin and hair.
Basic food groups and their health roles
A healthy diet consists of a combination of different foods. These include: staples such as cereals (wheat, barley, rye, corn or rice), starchy tubers or roots (potatoes, yams, taro or cassava). Legumes (lentils, beans). Fruits and vegetables. Foods from animal sources (meat, fish, eggs, milk). Here is some useful information, based on the recommendations of the World Health Organization, for a healthy diet, and the benefits of doing so.
Dietary recommendations by age groups
Children and adolescents
Children and adolescents need a diet rich in proteins and calcium to support proper growth and bone health, in addition to encouraging the intake of fruits and vegetables to achieve nutritional balance.
Adults
Adults are advised to eat varied servings of all food groups, while limiting saturated fats and sugars, to maintain a healthy weight and reduce the risk of chronic diseases.
Seniors
Older people should focus on foods rich in fiber, protein, and vitamins, especially vitamin D and calcium, to maintain healthy bones and muscles.
Tips for improving eating habits
Food diversity: it is recommended to eat a variety of foods including whole grains (such as wheat and rice), vegetables, fruits, legumes, in addition to animal sources such as meat, fish and eggs. This food variety contributes to the supply of the body with the necessary nutrients.
Reduce the consumption of salt, sugar and unhealthy fats: it is better to reduce salt consumption to less than 5 grams per day, and limit added sugars to make up less than 10% of the total daily calories. It is also recommended to replace saturated and unhealthy fats with healthy vegetable fats, such as those found in natural oils and fish.
The importance of breastfeeding in the early years: the organization emphasizes the need for exclusive breastfeeding during the first six months of a child’s life, followed by the introduction of nutritious and varied foods, with breastfeeding continuing until the age of two to support the healthy development of the child and reduce the risk of obesity and chronic diseases later.
Eating more fruits and vegetables: fruits and vegetables stand out as rich sources of vitamins, minerals and fiber. A diet rich in them contributes to reducing the risk of many diseases and improving overall health.
Unhealthy eating habits and ways to overcome them
Limit the intake of sugars
It is advisable to reduce the consumption of added sugars by replacing carbonated drinks and sweets with healthy foods such as fresh fruits.
Minimizing fast food
Fast foods with a high content of saturated fats and salts should be avoided, instead, Home Cooking is preferred to better control the quality of the ingredients.
Avoid eating while busy
It is preferable to focus on eating without distractions to ensure control over the size of the meal, which promotes a feeling of satiety.
Prevention of malnutrition and lack of nutrients
- Nutritional diversity to ensure nutrients: a varied diet contributes to meeting the body’s needs for vitamins and minerals.
- Periodic check-ups: it is advisable to conduct periodic checks of nutrient levels to ensure health, and consult specialists when needed.
- Use of dietary supplements when necessary: dietary supplements can be resorted to to compensate for the lack of essential elements after consulting a specialist doctor.
The International Health Organization calls for the importance of adopting healthy eating habits, which promote health and increase the quality of life. Following the recommended guidelines and tips, everyone can strengthen their health and prevent many health problems associated with improper nutrition.