Consuming healthy food is very important. Food can affect the body’s ability to fight infection. A healthy diet will help to maintain the immune system. Healthy and nutritious food is food that contains balanced nutritional values needed by the body. The following are types of healthy foods that must be consumed every day:
Consume a Variety of Staple Foods
Try every day to consume staple foods such as rice, corn, and wheat. You can also add nuts, lots of fresh fruit and vegetables, with some foods from animal sources. If possible, choose whole grain foods such as unprocessed corn, oats, or brown rice. These foods contain a lot of fiber so they can help you feel full longer. Choose raw vegetables, fresh fruit, or nuts as your snacks.
Limit Consuming Foods Containing Salt
The recommended salt intake is a maximum of 5 grams equivalent to one teaspoon a day. When cooking and preparing food, try to use less salt and reduce the use of sauces and condiments that contain salt. If you want to consume canned food or dry food, choose types of food that do not contain added salt and sugar. Use herbs and various spices to add flavor. Don’t forget to always check the labels on food, choose products with a lower sodium content.
Limit Consumption of Fats and Oils
Replace sources of fat such as butter with healthier fats such as olive, soybean or corn oil when cooking. Choose white meat such as fish or poultry which generally has a lower fat content than red meat. Examples of healthy food are foods that are processed by steaming or boiling food while cooking. Avoid baked and fried foods using oil.
Limit Sugar Consumption
Limit your intake of sugary foods and drinks such as soft drinks, liquid and powder concentrates, flavored drinks, packaged tea and coffee, and flavored milk drinks. Choose fresh fruit over sugary snacks like cakes, biscuits and chocolate.
Increase Water Consumption
Water is an important element in adopting a healthy diet. Water is needed by the body to transport nutrients and compounds in the blood, helps to regulate body temperature, and plays a role in removing substances that are no longer used by the body. Good hydration of the body is very important for health. Drink water that is safe for consumption. Avoid consuming sugary drinks to limit sugar and excess calorie intake.