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        Directly observable benefits of eating healthy are weight controlling, mood improving and immune system improving. Habits developed during this period are likely to be kept throughout the life course, and eating healthy for a long period can prevent all form of malnutrition and some of the noncommunicable diseases.

Benefits of Eating healthily

Examples of Healthy eating habits

         Searching and looking for the healthier option or food portions is one good way to start making your eating habits healthier. Following are some recommendations of food types and food portions from experts and health organisations such as WHO, Health Canada.

  • Eat more fruit, vegetable and nuts - at least 400g (5 portions)/day.

  • Try to have fruits and nuts as your snacks, remember to choose those with less or no sugar added while manufacturing​.

  • Reduce the amount of intake of sugar to less than 10% of the total intake energy. The recommended amount is about 50g (12 teaspoons)/day.

  • Use unsaturated fats found in fish, avocado and olive oil… to replace saturated fats usually found in fatty meat, butter, cream, cheese.​

  • Try to use less than 5g salt (1 teaspoon)/day and try to use iodized salt.

Sources:

Figure 1: "Why Eating More of This High-Fiber Food May Lower Your Diabetes Risk",  Cynthia Sass, Health.com, April 13, 2017.

        Teenage is the period that many major changes happen to people in both physical and mental, to prepare for that having a body in the good state with enough nutrient and energy is very important. That is reason teenage is the good for people to start looking at the everyday meals and choose those options that are better for their health and give them more energy.

Figure 1: "What does good health really mean?",  Christian Nordqvist, Medical News Today, July 31, 2017

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