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Transcript
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.