Moringa the Miracle Tree

Ultimate dietary guidelines

Food-based dietary guidelines
  • Do physical activity—such fast walking or your favourite sport—every day for at least 30 minutes. People who do physically demanding jobs can worry a little less about doing physical activity outside of work. Sustained physical activity contributes to the efficacy of insulin, weight control and the prevention of high blood pressure
  • Eat plenty of vegetables such as tomatoes, carrots, aubergines and green leafy vegetables each day, either separately of as part of a sauce.
  • Eat fruits every day. Fruits are a rich source of vitamin, minerals and antioxidants. Liberal consumption of whatever fruit is in season is encouraged.
  • Drink carbonated drinks and sugar-sweetened beverages in moderation. These kinds of drinks only provide sugar and can promote obesity and diabetes.
  • If you drink alcoholic beverages, do not consume more than one drink a day, as alcohol can be toxic to the body even in small doses.
  • Limit intake of salt, bouillon cubes. Avoid meals and products high in salt. An excessive consumption of salt by adding extra salt to meals at the table, frequently consuming salted fish and stock cube usage, may increase the risk of high blood pressure. Seasoning with prawns, garlic and ginger provides little salt.
  • Consume fish frequently. When there is no meat, fish or eggs in a given day, you can replace them with pulses, peanuts, soybeans, soya, cheese or peas. All these foods are rich sources of protein.
  • Limit the amount of oil/fat you use when cooking. Too much oil/fat, especially if it is animal fat, may promote obesity and cardiovascular disease. Also avoid multiple cooking with the same oil.
  • Check your weight and blood pressure regularly.
  • Total food intake should take into consideration a person’s level of physical activity.
  • Individuals who do manual work need to consume more food than those who do sedentary work.
  • Limit fat intake from animal foods.
  • The diet should contain as wide a variety of foods as possible, e.g. cereals, legumes, roots/tubers, fruits, vegetables, fish, lean meat, cheese
  • Reduce the amount of cooking oil, fats and fatty foods.
  • Remove fats on meat before cooking.
  • Limit the frying of foods to only once a week.
  • Drink at least 8 glasses of water every day.
  • Eat dry beans, split peas, lentils and soya regularly.
  • Have milk, maas or yoghurt every day.
  • Fish, chicken, lean meat or eggs can be eaten daily.
  • Enjoy a wide variety of nutritious foods from these five groups every day:
    • plenty of vegetables, including different types and colours, and legumes/beans
    • fruit
    • grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties, such as breads, cereals, rice, pasta, noodles, polenta, couscous, oats, quinoa and barley
    • lean meats and poultry, fish, eggs, tofu, nuts and seeds, and legumes/beans
    • milk, yoghurt, cheese and/or their alternatives, mostly reduced fat (reduced fat milks are not suitable for children under the age of 2 years).
  • Encourage, support and promote breastfeeding. Promote exclusive breastfeeding for 6 months and encourage breastfeeding until 2 years or as long as possible.
  • Establish a healthy rhythm by keeping regular hours for meals.
  • Reduce leftovers and waste through proper cooking and storage methods.
  • Track your daily food intake to monitor your diet.
  • Include micronutrient-rich foods in the diets of elderly people to enable them to be fit and active.
  • Grow your own food.
  • Make effective use of nutrition information on food labels.
  • Add a little moringa to all of it

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