Eat a combination of a variety of foods, including fruits, vegetables, grains, nuts and whole grains. Adults should eat at least five portions (400g) of fruit and vegetables per day. You can improve your fruit and vegetable diet with the help of living together with your vegetarian diet; eating fresh fruits and vegetables as a snack; a variety of effect foods and vegetables; and pride in time. By eating a healthy diet, you will reduce your risk of malnutrition and non-communicable diseases including diabetes, heart disease, stroke and most cancers.
2. Eat less salt and sugar
Filipinos double the recommended amount of sodium, which puts them at risk for high blood pressure, which will increase the risk of heart disease and stroke. The community gets sodium in salt. Reduce your intake of salt to 5g per day, equivalent to one teaspoon. It is easy to do so by restricting the amount of salt, soy sauce, fish sauce and other high-sugar sodium while preparing food; remove salt, spices and condiments from your dining table; stopping salty snacks; and commercial sales of low sodium.
On the other hand, eating unbalanced sugar intake increases the risk of tooth decay and poor weight gain. For both adults and children, sugar intake should be reduced to less than 10% of normal energy use. That equals 50g, or about 12 teaspoons per person. The WHO recommends using less than 5% of energy to get additional health benefits. You can reduce your sugar intake by eliminating sugary snacks, chocolates and sugary drinks.
3. Reduce consumption of harmful fats
The fat you feed should be less than 30% of your total energy expenditure. This can help you maintain a healthy weight gain and non-communicable diseases. There are different types of fats, but unsaturated fats are more effective than saturated fats and trans-fats. The WHO recommends lowering your saturated fats to less than 10% of normal energy; reducing trans-fats to less than 1% of total energy consumption; and converting both saturated fats and trans-fats into saturated fats.
Non-essential oils are found in fish, avocados and nuts, as well as in sunflower, soybeans, canola and olive oil; saturated fats cut from oily meat, butter, palm and coconut oil, cream, cheese, ghee and butter; and flexible fats found in baked and fried ingredients, as well as pre-packaged snacks and ingredients, including frozen pizza, cookies, biscuits, and cooking oils and leftovers.
4. Avoid harmful use of alcohol
There is no safe level of alcohol consumption. Alcohol consumption can lead to physical and mental and behavioral problems, as well as alcoholism, non-communicable diseases including cirrhosis of the liver, minor cancers and heart disease, and accidents due to violence and road collisions and collisions.
5. Do not smoke
Smoking causes noncommunicable diseases, including lung disorders, heart disease, and strokes. Tobacco no longer kills smokers, however, even non-smokers in public distribution. Currently, there are about 15.9 million Filipino smokers, but 7 out of 10 smokers are addicted or plan to quit.
If you happen to be a smoker, it is not too late to quit. If you do, you may experience immediate and long-term health benefits. If you don't smoke, that's fine! Do not start smoking now and try to breathe fresh air.
6. Be enthusiastic
Physical interest is defined as any body movement produced with the help of skeletal muscular tissue that requires electrical expense. This includes exercise and sports activities such as work, gambling, family activities, travel, and leisure activities. The amount of physical activity you need depends on your age group, however adults aged 18-64 need to do at least 150 minutes of active physical activity during the week. Increase the intensity of the deep body to 300 minutes per week in order to experience additional fitness blessings.
7. Drink safe water that works very well
Using contaminated water can lead to waterborne diseases including cholera, diarrhea, hepatitis A, typhoid and polio. Worldwide, at least two billion people have access to safe drinking water. Check with your water manager and water replenishment station to make sure the water you are drinking is safe. In an area where you are not sure about your water source, boil your water for at least one minute. This can destroy harmful organisms in the water. Allow to cool clearly before drinking.
8. Arrange your fingers well
Hand hygiene is important now not only for the health workers, but for everyone. Simple hands can prevent the spread of infectious diseases. You should wash your hands with soap and water while your hands look dirty, or rub your hands with an alcohol-based product.
9. Prepare your food properly
Dangerous foods that contain harmful germs, germs, parasites or chemical substances, cause more than 200 diseases - from diarrhea to cancer. When shopping for food at the market or store, check labels or actual product to make sure it is safe to eat. When preparing food, make sure you adhere to the 5 Keys to the safest food: (1) handle it well; (2) distinguish raw and cooked; (3) cook the dinner very well; (4) store food at room temperature; and (5) use safe water and unused materials.
10. Talk to someone you accept as genuine if you ever feel down
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