08
Aug
Healthy Diet
Comments
For adults, a healthy diet should contain the following
- Fruit, vegetables, legumes (such as lentils and beans), nuts, and whole grains are all good sources of fibre (e.g. unprocessed maize, millet, oats, wheat and brown rice).
- A minimum of 400 g (five pieces) of fruits and vegetables each day, omitting potatoes, sweet potatoes, cassava, and other starchy roots.
- Less than 10% of total energy intake from free sugars, corresponding to 50 g (or approximately 12 level teaspoons) for a healthy body weight eating roughly 2000 calories per day, but ideally less than 5% of total energy intake for extra health advantages. Sugars added to foods or drinks by the manufacturer, chef, or customer and sugars naturally found in honey, syrups, fruit juices, and fruit juice concentrates are all considered free sugars.
- Per day, consume less than 5 g of salt (equal to roughly one teaspoon). Iodized salt should be used.
- Fats account for less than 30% of overall calorie consumption. Unsaturated fats (found in fish, avocado, and nuts, as well as sunflower, soybean, canola, and olive oils) are preferable to saturated fats (found in fatty meat, butter, palm and coconut oil, cream, cheese, ghee, and lard) and trans-fats of all kinds (found in baked and fried foods, as well as pre-packaged snacks and foods like frozen pizza, pies, cookies) (found in meat and dairy foods from ruminant animals, such as cows, sheep, goats and camels).
- Saturated fat consumption should be kept to less than 10% of total energy intake, while trans fat intake should be less than 1% of total calorie intake. Industrially manufactured trans-fats, in particular, are not part of a healthy diet and should be avoided.
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