5 nutrition tips to start the year
Health & Science
By
Christine Koech
| Jan 01, 2024
- Eat a combination of different foods
These include fruit, vegetables, legumes, nuts and whole grains. Did you know that adults should eat at least five portions (400g) of fruit and vegetables per day? Tricky? Try including veggies in your meal; eating fresh fruit and vegetables as snacks; eating a variety of fruits and vegetables; and eating them in season.
- Consume less salt and sugar
Reduce your salt intake to 5g (1 tsp) per day by limiting added salt, soy sauce and high-sodium condiments when preparing meals; removing salt and condiments from your meal table; avoiding salty snacks and choosing low-sodium products. Reduce your daily sugar intake (less than 12 tsp or 50g - soft drinks have 17- 52g) by limiting the consumption of sugary snacks, sweets and sugar-sweetened beverages including tea and coffee.
- Reduce intake of harmful fats
There are different types of fats, but unsaturated fats are preferable over saturated fats and trans-fats. Preferable unsaturated fats are found in fish, avocado and nuts, and in sunflower, soybean, canola and olive oils; saturated fats are found in fatty meat, butter, palm and coconut oil, cream, cheese, ghee and lard; and trans-fats are found in baked and fried foods, and pre-packaged snacks and foods such as cookies, biscuits, and cooking oils and spreads.
- Avoid harmful use of alcohol
There is no safe level for drinking alcohol. Consuming alcohol can lead to health problems such as mental and behavioural disorders, including alcohol dependence, major non-communicable diseases such as liver cirrhosis, some cancers and heart diseases, as well as injuries resulting from violence and road clashes and collisions.
- Prepare your food correctly
When preparing food, follow the Five Keys to Safer Food: (1) Keep clean; (2) Separate raw and cooked; (3) Cook thoroughly; (4) Keep food at safe temperatures; and (5) Use safe water and raw materials.
READ MORE
Ongoing labour unrests are early signs of an economy that's about to collapse
Trailers and weighbridges: The untold story
KTDA moves to restore order in tea bonus declarations
Madagascar tycoon to buy Zuku parent firm Wananchi Group
How container cash deposits are creating a problem for Kenyan traders
Gold rush: How illegal gallbladder trade threatens Lake Victoria fishers
Real estate posts high productivity as challenges hit wholesale, retail sectors
Agencies in fresh plan to market Kenyan coffee
AI-driven smart borders transform travel security
Fresh test for Ruto as IMF urges new tax policies to unlock loans
Source: World Health Organisation
- Condomless sex causing infertility and STIs in young adults
- Why the bubbling Gen-Z has lost its heat
- Mithika Linturi's ouster exposes cracks in Kenya Kwanza