healthy eating

healthy eating
A healthy diet is one that contributes to the improvement or maintenance of general health. It is thought to be important for reducing health risks such as obesity, heart disease, diabetes, hypertension and cancer. [1] A healthy diet involves mostly consume fruit, vegetables and whole grains to meet the caloric needs, provide the body with important nutrients, phytochemicals and fiber, and provide adequate water consumption. A healthy diet support energy needs and provide for human consumption without exposure to toxicity or excessive weight obtained from consuming excessive amounts.

dietary recommendations 
Many diet and recommendations by medical and governmental institutions that promote health.

World Health Organization
The World Health Organization (WHO) makes the following 5 recommendations for populations and individuals: [2] Eat about the same amount of calories your body uses. A healthy weight is a balance between energy consumed and energy "trigger". Increase of plant foods, especially fruits, vegetables, legumes, whole grains and nuts consumption. Limit your intake of fats, especially saturated fats and trans fats and replace them with healthy unsaturated fats. Limit the use of granulated sugar. A 2003 report recommends less than 10% of simple sugars. [3] Limit salt / sodium consumption from all sources and ensure that salt is iodized.

     

American Heart Association / World Cancer Research Fund / American Institute for Cancer Research 
The American Heart Association, World Cancer Research Fund, and American Institute for Cancer Research recommends a diet that consists mostly of unprocessed plant foods, with emphasis a wide range of whole grains, legumes, and non-starchy vegetables and fruits. This healthy diet is replete with a wide range of various non-starchy vegetables and fruits, that provide different colors including red, green, yellow, white, purple, and orange. They note that tomato cooked with oil, allium vegetables like garlic, and cruciferous vegetables like cauliflower, provide some protection against cancer. This healthy diet is low in energy density, which may protect against weight gain and associated diseases. Finally, limiting consumption of sugary drinks, limiting energy rich foods, including “fast foods” and red meat, and avoiding processed meats improves health and longevity. Overall, researchers and medical policy conclude that this healthy diet can reduce the risk of chronic disease and cancer.