According to the World Health Organization (WHO), a healthy diet helps protect against malnutrition in all its forms as well as non-communicable diseases including diabetes, heart disease, stroke and cancer.
Furthermore, it indicated that worldwide, unhealthy diet and lack of physical activity are among the main risk factors for health.
So, Upper revealed the Longevity Diet that consists of:
1. Eat Plant Based Foods: Include vegetables, fruits, whole grains, nuts, seeds, and/or legumes.
2. Eat Fish: The U.S. Food and Drug Administration (FDA) recommends fish as part of a healthy diet for most people, but women who are pregnant, planning to become pregnant, or are breastfeeding, and young children may be exposed to mercury. Avoid eating fish that are likely to have high levels of K. contamination.
- Adults should eat at least eight ounces (226.80 grams) or two servings of omega-3-rich fish per week. The serving size is four ounces (113.40 grams) or about the size of a deck of cards.
- Women who are pregnant, planning to become pregnant, or breast-feeding should eat 12 ounces (340.20 grams) of shellfish per week from a variety of options low in mercury contamination.
- Children should also eat fish from low-mercury alternatives once or twice a week. The serving size for children under 2 years old is 1 ounce (28.34 g) and increases with age.
3. Eat Some Protein: A daily intake of between 1.2 and 1.5 grams of protein per kilogram of body weight is recommended. If the weight is 70 kg, then you should consume 84 to 105 grams of protein daily. It is important to note that these are grams of protein and not grams of food. For example, 100 grams of chicken breast can contain up to 25 grams of protein.
4. Reduce Bad Fats: Trans fats are the worst type of dietary fat, found naturally in small amounts in some animal products such as red meat, cheese and whole milk, and are synthetic in origin that make liquid oils viscous. become solid. They can be found in margarine and some snack foods purchased at supermarkets or restaurants, in baked goods, and in fried foods.
5. Take Vitamin Supplements: Vitamins are a group of substances that are essential for normal cell function, growth and development. There are 13 essential vitamins and the amount of each vitamin depends on each person’s age and gender.
6. Exercise: New World Health Organization (WHO) guidelines recommend at least 150 to 300 minutes of moderate- or vigorous-intensity aerobic physical activity per week for all adults, including people living with chronic conditions or disabilities. , and an average of 60 minutes per day for children and teens.
Among the most common physical activities are: walking, cycling or running and all of them can be done with any level of ability and for everyone’s enjoyment.
7. Drink Water: The daily intake of this fluid for men and women varies because of differences in intake, but in general most men need about 13 cups of fluid a day and most women need about nine. it occurs.
8. Reduce sugar intake as much as possible, Except for natural fruit sugar.
