The key to a healthy diet is to eat the right amount of calories for how active you are so you balance the energy you consume with the energy you use.
If you eat or drink more than your body needs, you'll put on weight because the energy you do not use is stored as fat. If you eat and drink too little, you'll lose weight.
You should also eat a wide range of foods to make sure you're getting a balanced diet and your body is receiving all the nutrients it needs.
It's recommended that men have around 2,500 calories a day (10,500 kilojoules). Women should have around 2,000 calories a day (8,400 kilojoules).
Most adults in the UK are eating more calories than they need and should eat fewer calories.
Eat a combination of different foods, including fruit, vegetables, legumes, nuts and whole grains. Adults should eat at least five portions (400g) of fruit and vegetables per day. You can improve your intake of fruits and vegetables by always including veggies in your meal; eating fresh fruit and vegetables as snacks; eating a variety of fruits and vegetables; and eating them in season. By eating healthy, you will reduce your risk of malnutrition and noncommunicable diseases (NCDs) such as diabetes, heart disease, stroke and cancer.
It's recommended that you eat at least 5 portions of a variety of fruit and veg every day. They can be fresh, frozen, canned, dried or juiced.
Getting your 5Days. is easier than it sounds. Why not chop a banana over your breakfast cereal, or swap your usual mid-morning snack for a piece of fresh fruit?
A portion of fresh, canned or frozen fruit and vegetables is 80g. A portion of dried fruit (which should be kept to mealtimes) is 30g.
A 150ml glass of fruit juice, vegetable juice or smoothie also counts as 1 portion, but limit the amount you have to no more than 1 glass a day as these drinks are sugary and can damage your teeth.
•𝚁𝙴𝙳𝚄𝙲𝙴 𝙸𝙽𝚃𝙰𝙺𝙴 𝙾𝙵 𝙷𝙰𝚁𝙼𝙵𝚄𝙻 𝙵𝙰𝚃𝚂
Fats consumed should be less than 30% of your total energy intake. This will help prevent unhealthy weight gain and NCDs. There are different types of fats, but unsaturated fats are preferable over saturated fats and trans-fats. WHO recommends reducing saturated fats to less than 10% of total energy intake; reducing trans-fats to less than 1% of total energy intake; and replacing both saturated fats and trans-fats to unsaturated fats.
The preferable unsaturated fats are found in fish, avocado and nuts, and in sunflower, soybean, canola and olive oils; saturated fats are found in fatty meat, butter, palm and coconut oil, cream, cheese, ghee and lard; and trans-fats are found in baked and fried foods, and pre-packaged snacks and foods, such as frozen pizza, cookies, biscuits, and cooking oils and spreads.
•𝙲𝙾𝙽𝚂𝚄𝙼𝙴 𝙻𝙴𝚂𝚂 𝚂𝚄𝙶𝙰𝚁
Regularly consuming foods and drinks high in sugar increases your risk of obesity. and tooth decay.
Sugary foods and drinks are often high in energy (measured in kilojoules or calories), and if consumed too often can contribute to weight gain. They can also cause tooth decay, especially if eaten between meals.
Free sugars are any sugars added to foods or drinks, or found naturally in honey, syrups and unsweetened fruit juices and smoothies.
This is the type of sugar you should be cutting down on, rather than the sugar found in fruit and milk.
Many packaged foods and drinks contain surprisingly high amounts of free sugars.
Free sugars are found in many foods, such as:
- sugary fizzy drinks
- sugary breakfast cereals
- cakes
- biscuits
- pastries and puddings
- sweets and chocolate
- alcoholic drinks
Food labels can help. Use them to check how much sugar foods contain.
More than 22.5g of total sugars per 100g means the food is high in sugar, while 5g of total sugars or less per 100g means the food is low in sugar.
•𝙴𝙰𝚃 𝙻𝙴𝚂𝚂 𝚂𝙰𝙻𝚃: 𝙽𝙾 𝙼𝙾𝚁𝙴 𝚃𝙷𝙴𝙽 6𝚐 𝙰 𝙳𝙰𝚈 𝙵𝙾𝚁 𝙰𝙳𝚄𝙻𝚃𝚂
Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke.
Even if you do not add salt. to your food, you may still be eating too much.
About three-quarters of the salt you eat is already in the food when you buy it, such as breakfast cereals, soups, breads and sauces.
Use food labels to help you cut down. More than 1.5g of salt per 100g means the food is high in salt.
Adults and children aged 11 and over should eat no more than 6g of salt (about a teaspoonful) a day. Younger children should have even less.
•𝙰𝚅𝙾𝙸𝙳𝙴 𝙷𝙰𝚁𝙼𝙵𝚄𝙻 𝚄𝚂𝙴 𝙾𝙵 𝙰𝙻𝙲𝙾𝙷𝙾𝙻
There is no safe level for drinking Alcohol. Consuming alcohol can lead to health problems such as mental and behavioural disorders, including alcohol dependence, major NCDs such as liver cirrhosis, some cancers and heart diseases, as well as injuries resulting from violence and road clashes and collisions.
•𝙳𝙾𝙽'𝚃 𝚂𝙼𝙾𝙺𝙴
Smoking tobacco causes NCDs such as lung disease, heart disease and stroke. Tobacco kills not only the direct smokers but even non-smokers through second-hand exposure. Currently, there are around 15.9 million Filipino adults who smoke tobacco but 7 in 10 smokers are interested or plan to quit.
If you are currently a smoker, it’s not too late to quit. Once you do, you will experience immediate and long-term Health benifits. If you are not a smoker, that’s great! Do not start smoking and fight for your right to breathe tobacco-smoke-free air.
•𝙳𝙾 𝙽𝙾𝚃 𝙶𝙴𝚃 𝚃𝙷𝙸𝚁𝚂𝚃𝚈
You need to drink plenty of fluids to stop you getting dehydrated. The government recommends drinking 6 to 8 glasses every day. This is in addition to the fluid you get from the food you eat.
All non-alcoholic drinks count, but water, lower fat milk and lower sugar drinks, including tea and coffee, are healthier choices.
Try to avoid sugary soft and fizzy drinks, as they're high in calories. They're also bad for your teeth.
Even unsweetened fruit juice and smoothies are high in free sugar.
Your combined total of drinks from fruit juice, vegetable juice and smoothies should not be more than 150ml a day, which is a small glass.
Remember to drink more fluids during hot weather or while exercising.
•𝙱𝙴 𝙰𝙲𝚃𝙸𝚅𝙴
Physical activity is defined as any bodily movement produced by skeletal muscles that requires energy expenditure. This includes exercise and activities undertaken while working, playing, carrying out household chores, travelling, and engaging in recreational pursuits.
The amount of physical activity you need depends on your age groups but adults aged 18-64 years should do at least 150 minutes of moderate-intensity physical activity throughout the week. Increase moderate-intensity physical activity to 300 minutes per week for additional health benefits.
•𝙲𝚄𝚃 𝙳𝙾𝚆𝙽 𝚂𝙰𝚃𝚄𝚁𝙰𝚃𝙴𝙳 𝙵𝙰𝚃𝚂
You need some fat in your diet, but it's important to pay attention to the amount and type of fat you're eating.
There are 2 main types of fat: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease.
On average, men should have no more than 30g of saturated fat a day. On average, women should have no more than 20g of saturated fat a day.
Children under the age of 11 should have less saturated fat than adults, but a low-fat diet is not suitable for children under 5.
Saturated fat is found in many foods, such as:
- fatty cuts of meat
- sausages
- butter
- hard cheese
- cream
- cakes
- biscuits
- lard
- pies
Try to cut down on your saturated fat intake and choose foods that contain unsaturated fats instead, such as vegetable oils and spreads, oily fish and avocados.
For a healthier choice, use a small amount of vegetable or olive oil, or reduced-fat spread instead of butter, lard or ghee.
When you're having meat, choose lean cuts and cut off any visible fat.
All types of fat are high in energy, so they should only be eaten in small amounts.
•𝙶𝙴𝚃 𝚃𝙴𝚂𝚃𝙴𝙳
Getting yourself tested is an important step in knowing your health status, especially when it comes to HIV, hepatitis B, sexually-transmitted infections (STIs) and tuberculosis (TB). Left untreated, these diseases can lead to serious complications and even death. Knowing your status means you will know how to either continue preventing these diseases or, if you find out that you’re positive, get the care and treatment that you need. Go to a public or private health facility, wherever you are comfortable, to have yourself tested.
•𝙶𝙴𝚃 𝚅𝙰𝙲𝙲𝙸𝙽𝙰𝚃𝙴𝙳
Vaccination is one of the most effective ways to prevent diseases. Vaccines work with your body’s natural defences to build protection against diseases like cervical cancer, cholera, diphtheria, hepatitis B, influenza, measles, mumps, pneumonia, polio, rabies, rubella, tetanus, typhoid, and yellow fever.
In the Philippines, free vaccines are provided to children 1 year old and below as part of the Department of Health’s routine immunization programme. If you are an adolescent or adult, you may ask your physician if to check your immunization status or if you want to have yourself vaccinated.
•𝙳𝚁𝙸𝙽𝙺 𝚂𝙰𝙵𝙴 𝚆𝙰𝚃𝙴𝚁
Drinking unsafe water can lead to water-borne diseases such as cholera, diarrhoea, hepatitis A, typhoid and polio. Globally, at least 2 billion people use a drinking water source contaminated with faeces. Check with your water concessionaire and water refilling station to ensure that the water you’re drinking is safe. In a setting where you are unsure of your water source, boil your water for at least one minute. This will destroy harmful organisms in the water. Let it cool naturally before drinking.
Unsafe food containing harmful bacteria, viruses, parasites or chemical substances, causes more than 200 diseases – ranging from diarrhoea to cancers. When buying food at the market or store, check the labels or the actual produce to ensure it is safe to eat. If you are preparing food, make sure you follow the Five keys to Safe food:
(5) use safe water and raw materials.
Antibiotic Resistance is one of the biggest public health threats in our generation. When antibiotics lose their power, bacterial infections become harder to treat, leading to higher medical costs, prolonged hospital stays, and increased mortality. Antibiotics are losing their power because of misuse and overuse in humans and animals. Make sure you only take antibiotics if prescribed by a qualified health professional. And once prescribed, complete the treatment days as instructed. Never share antibiotics.
Some people skip breakfast because they think it'll help them lose weight.
But a healthy breakfast high in fibre and low in fat, sugar and salt can form part of a balanced diet, and can help you get the nutrients you need for good health.
A whole grain low sugar cereals with semi-skimmed milk and fruit sliced over the top is a tasty and healthier breakfast.
•𝙷𝙰𝚅𝙴 𝚁𝙴𝙶𝚄𝙻𝙰𝚁 𝙲𝙷𝙴𝙲𝙺𝚄𝙿𝚂
Regular check-ups can help find health problems before they start. Health professionals can help find and diagnose health issues early, when your chances for treatment and cure are better. Go to your nearest health facility to check out the the health services, screenings and treatment that are accessible to you.
•𝙲𝙻𝙴𝙰𝙽 𝚈𝙾𝚄𝚁 𝙷𝙰𝙽𝙳𝚂 𝙿𝚁𝙾𝙿𝙴𝚁𝙻𝚈
Hand hygiene is critical not only for health workers but for everyone. Clean hands can prevent the spread of infectious illnesses. You should handwash using soap and water when your hands are visibly soiled or handrub using an alcohol-based products.
•𝙴𝙰𝚃 𝙼𝙾𝚁𝙴 𝙵𝙸𝚂𝙷 𝙸𝙽𝙲𝙻𝚄𝙳𝙸𝙽𝙶 𝙰 𝙿𝙾𝚁𝚃𝙸𝙾𝙽 𝙾𝙵 𝙾𝙸𝙻𝚈 𝙵𝙸𝚂𝙷
Fish is a good source of protein and contains many vitamins and minerals.
Aim to eat at least 2 portions of fish a week, including at least 1 portion of oily fish.
Oily fish are high in omega-3 fats, which may help prevent heart disease.
Oily fish include:
- salmon
- trout
- herring
- sardines
- pilchards
- mackerel
Non-oily fish include:
- haddock
- plaice
- coley
- cod
- tuna
- skate
- hake
You can choose from fresh, frozen and canned, but remember that canned and smoked fish can be high in salt.
Most people should be eating more fish, but there are recommended limits for some types of fish.
•𝙲𝙷𝙴𝙲𝙺 𝚈𝙾𝚄𝚁 𝙱𝙻𝙾𝙾𝙳 𝙿𝚁𝙴𝚂𝚂𝚄𝚁𝙴 𝚁𝙴𝙶𝚄𝙻𝙰𝚁𝙻𝚈
Hypertension, or high blood pressure, is called a “silent killer”. This is because many people who have hypertension may not be aware of the problem as it may not have any symptoms. If left uncontrolled, hypertension can lead to heart, brain, kidney and other diseases. Have your blood pressure checked regularly by a health worker so you know your numbers. If your blood pressure is high, get the advice of a health worker. This is vital in the prevention and control of hypertension.
•𝙿𝚁𝙴𝚅𝙴𝙽𝚃 𝙼𝙾𝚂𝚀𝚄𝙸𝚃𝙾 𝙱𝙸𝚃𝙴𝚂
Mosquitoes are one of the deadliest animals in the world. Diseases like dengue, chikungunya, malaria and lymphatic filariasis are transmitted by mosquitoes and continue to affect Filipinos. You can take simple measures to protect yourself and your loved ones against mosquito-borne diseases. If you’re traveling to an area with known mosquito-borne diseases, consult a physician for a vaccine to prevent diseases such as Japanese encephalitis and yellow fever or if you need to take antimalarial medicines. Wear light-coloured, long-sleeved shirts and pants and use insect repellent. At home, use window and door screens, use bed nets and clean your surroundings weekly to destroy mosquito breeding sites.
•𝙲𝙾𝚅𝙴𝚁 𝚈𝙾𝚄𝚁 𝙼𝙾𝚄𝚃𝙷 𝚆𝙷𝙴𝙽 𝙲𝙾𝚄𝙶𝙷𝙸𝙽𝙶 𝙾𝚁 𝚂𝙽𝙴𝙴𝚉𝙸𝙽𝙶
Diseases such as influenza, pneumonia and tuberculosis are transmitted through the air. When an infected person coughs or sneezes, infectious agents may be passed on to others through airborne droplets. When you feel a cough or sneeze coming on, make sure you have covered your mouth with a face mask or use a tissue then dispose it carefully. If you do not have a tissue close by when you cough or sneeze, cover your mouth as much as possible with the crook (or the inside) of your elbow.
•𝚃𝙰𝙻𝙺 𝚃𝙾 𝚂𝙾𝙼𝙴𝙾𝙽𝙴 𝚈𝙾𝚄 𝚃𝚁𝚄𝚂𝚃 𝙸𝙵 𝚈𝙾𝚄 𝙰𝚁𝙴 𝙵𝙴𝙴𝙻𝙸𝙽𝙶 𝙳𝙾𝚆𝙽
Depression is a common illness worldwide with over 260 million people affected. Depression can manifest in different ways, but it might make you feel hopeless or worthless, or you might think about negative and disturbing thoughts a lot or have an overwhelming sense of pain. If you’re going through this, remember that you are not alone. Talk to someone you trust such as a family member, friend, colleague or mental health professional about how you feel. If you feel that you are in danger of harming yourself, contact the National Center for Mental Health hotline at 0917-899-USAP (8727).
ℍ𝕀 𝔾𝕌𝕐𝕊 ℙ𝕃𝔼𝔸𝕊𝔼 ℂ𝕆𝕄𝕄𝔼ℕ𝕋 𝔽𝕆ℝ 𝔸ℕ𝕐 𝔸𝔻𝕍𝕀𝕊𝔼 𝔸ℕ𝔻 𝔽𝔼𝔼𝔻𝔹𝔸ℂ𝕂 𝕀'𝕃𝕃 𝔻𝔼𝔽𝕀ℕ𝕀𝕋𝔼𝕃𝕐 𝕀𝕄ℙℝ𝕆𝕍𝔼 𝕀𝕋 𝕀ℕ 𝕄𝕐 𝕆𝕋ℍ𝔼ℝ 𝔹𝕃𝕆𝔾𝕊😊😊😊😊
𝐀𝐥𝐬𝐨 𝐜𝐨𝐦𝐦𝐞𝐧𝐭 𝐢𝐟 𝐲𝐨𝐮 𝐥𝐢𝐤𝐞❤️ 𝐧 𝐟𝐨𝐥𝐥𝐨𝐰 𝐭𝐡𝐞 𝐭𝐢𝐩𝐬 𝐦𝐞𝐧𝐭𝐢𝐨𝐧𝐞𝐝 𝐚𝐛𝐨𝐯𝐞 𝐚𝐧𝐝 𝐛𝐞 𝐡𝐞𝐚𝐥𝐭𝐡𝐲😇
🇧 🇪 🇸 🇦 🇫 🇪 🇧 🇪 🇭 🇪 🇦 🇱 🇹 🇭 🇾
(ᵐᵒˢᵗ ᵒᶠ ᵗʰᵉ ⁱᵐᵃᵍᵉˢ ⁱ ᵘˢᵉᵈ ᵃʳᵉ ᶠʳᵒᵐ ⁱˢᵗᵒᶜᵏᵖʰᵒᵗᵒ)
