8 figures recommended by WHO for healthy eating

25
g The World Health Organization recommends that daily intake of free sugars below
25
g (
5%
of total energy) is more beneficial to health;free sugar refers to glucose, fructose, sucrose, etc. added to food and beverages, and sugars that are naturally found in honey and fruit juice. Excludes endo-sourced sugars from fresh fruits and vegetables.Measures to reduce free sugar intake:restrict the consumption of sugary beverages, sweet snacks, sweets, etc.replace sugary snacks with fresh fruits and raw vegetables.as little as possible to add white sugar, red sugar, icing sugar and so on.66
gadults reduce their total daily fat intake to
30%
(approximately
66
g) of total energy, helping to prevent an undue increase in the system and to prevent overweight and obesity.Measures to reduce fat intake:cooking by cooking or baking;not eating fried food, greasy dishes;cooking with less oil, no more than
30
grams per person per day.avoid instant noodles, biscuits, crisps, chips and other foods.22
gadults reduce their daily intake of saturated fat to less than
10% of total energy
(approximately
22
g) to reduce the risk of noncommunicable diseases such as high blood pressure, diabetes, coronary heart disease, breast cancer, prostate cancer, etc.Measures to reduce saturated fat intake:eat less fatty foods such as fat, cheese, ice cream, etc. foods rich in unsaturated fats such as avocados, nuts, fish, sunflower oil and olive oil. 2
daily intake of trans fats to less than
1% of total energy
(about
2
grams) can reduce the risk of noncommunicable diseases. Measures to reduce trans fat intake: Avoid processed foods containing trans fats, such as fast food, fried foods, pizzas, pies and sauces; Even foods labeled with an trans fat content of
"0"
may contain trans fats (Chinese food labeling regulations state that trans fats are less than
0.3%
and can be labeled
0
). 5
g keeps sodium intake below
5
g a day, helps prevent high blood pressure and reduces the risk of heart disease and stroke in adults, thus preventing

.7 million deaths worldwide each year. Measures to reduce salt (sodium) intake: do not add MSG, chicken essence or salt when preparing food; do not amplify sauce and pickles at the table, etc.; reduce salty snacks (grilled fish fillets, sea moss, etc.) and processed meats (bacon, ham, etc.); pay attention to the content of sodium on food labels. 3.5
most people consume too much sodium from salt and not enough potassium (no less than
3.5
grams). This can lead to high blood pressure, which in turn increases the risk of heart disease and stroke. Measures to increase potassium intake: fruits and vegetables, such as bananas, spinach, sea bringts, etc. Reduce the adverse effects of high sodium intake on blood pressure by increasing potassium intake. 400
at least
400
grams of fruits and vegetables per day can help reduce the risk of noncommunicable diseases and help ensure adequate dietary fiber intake per day. Potatoes, sweet potatoes, cassava and other starchy root foods are not vegetables and fruits. Ways to increase your intake of vegetables and fruits: dishes are always equipped with vegetables Make fruits and raw vegetables snacks; eat fresh vegetables for the season; and change the variety of fruits and vegetables. 6
months
/2
years in the first two years of a child's life, especially in the first
6
months, the right nutrition can reduce the risk of death, obesity and noncommunicable diseases. Dietary recommendations for infants and children: exclusive breastfeeding of infants during the first six months of life


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