Download Non Communicable Diseases (NCD) that emerge with the transition

NCD NEWS
Published by NCD unit of Ministry of Health, Sri Lanka
Volume: 2
No: 1
Quarter 03 2006
Healthy Diet – A Way towards Long Life
This volume presents some important facts about Diet due to the reason
that unhealthy diet is a key risk factor for all five major Non
Communicable Diseases.
he eating habits of Sri Lankans
are changing. People are eating
out more frequently or eating
foods that are not healthy. They
are consuming more of animal
fats and fried food and less of
fresh fruits and vegetables.
T
Some useful tips on Healthy Diet:
Reduce the fat intake in your diet
Complex carbohydrates and fibre found in
fruits and vegetables help to lower blood
cholesterol and are essential for a healthy
digestive tract.
Limit intake of salt
Limit use of salt in cooking and avoid
adding salt while eating. Avoid salty
snacks and pickled food.
Drink more - Eat less
Watch cholesterol intake.
Dietary cholesterol (in meat and other
animal products) may raise blood
cholesterol. Therefore, fat intake should be
limited to less than 300 mg a day.
Balance the type of fat you eat.
There are two main types of fat.
• Saturated – red meat, whole milk and
dairy products such as butter and
cheese, coconut oil, eggs
• Unsaturated – includes two types Mono
unsaturated fat (e.g. Peanuts) and Poly
unsaturated fat (e.g. Corn, Soya bean,
Sunflower oil).
To lower blood cholesterol level, we
should replace saturated fat with Mono or
Polyunsaturated fat.
Add fibre and complex carbohydrates.
Food rich in starch, if eaten plain are low
in fat and rich in plant protein, vitamins,
minerals and fibre. It should constitute
50% - 60% of total daily calorie intake.
Drink plenty of water and sugar free
fluids. Take minimum of 1.5 – 2 liters of
fluids daily. Eat until you are no longer
hungry rather than eating until you are
full.
LIMIT carbohydrates that provide
less nutrition and lots of calories;
White bread, Polished rice, Refined
sugar
CHOOSE starch with fibre; Brown
rice, Whole wheat flour, Wholegrain
bread
MINIMIZE food rich in saturated
fat; Full-fat milk and dairy products,
Fatty cuts of meat
ENJOY healthy fat and oil; Nuts
HAVE few servings of fish weekly
GET into the habit of having plenty
of fruits and vegetables daily
Eat less
DRINK plenty of fluids, especially
water
Eat Moderately
Also,
Eat More
For more information:
Non Communicable Disease Unit
Ministry of Health
385, Dean’s Road
Colombo 10
Sri Lanka
Tel. / Fax : +94-11-2669599
Email: [email protected]
ENGAGE in 30 minutes of
moderate physical activity every day
Kindly share this information with
your
Family,
Friends
and
Community.