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Practical guidance on preserving a healthy diet plan, Vegetables and fruit, Consuming a minimum of 400 g, or five portions, of vegetables and fruit each day minimizes the danger of NCDs (2) and helps to ensure a sufficient daily intake of dietary fiber. Vegetables and fruit intake can be enhanced by: constantly including vegetables in meals; eating fresh fruit and raw vegetables as treats; consuming fresh fruit and veggies that are in season; andeating a range of fruit and veggies.

Also, the danger of establishing NCDs is decreased by: decreasing saturated fats to less than 10% of total energy intake; lowering trans-fats to less than 1% of total energy intake; andreplacing both saturated fats and trans-fats with unsaturated fats (2, 3) in particular, with polyunsaturated fats. Fat consumption, particularly hydrogenated fat and industrially-produced trans-fat consumption, can be minimized by: steaming or boiling rather of frying when cooking; changing butter, lard and ghee with oils abundant in polyunsaturated fats, such as soybean, canola (rapeseed), corn, safflower and sunflower oils; consuming reduced-fat dairy foods and lean meats, or trimming noticeable fat from meat; and limiting the usage of baked and fried foods, and pre-packaged treats and foods (e.

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doughnuts, cakes, pies, cookies, biscuits and wafers) that contain industrially-produced trans-fats. Salt, sodium and potassium, The majority of individuals take in excessive sodium through salt (corresponding to taking in approximately 912 g of salt each day) and insufficient potassium (less than 3. 5 g). High salt intake and inadequate potassium consumption contribute to hypertension, which in turn increases the threat of heart disease and stroke (8, 11).

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7 million deaths each year (12 ). People are typically uninformed of the quantity of salt they consume. In many countries, many salt originates from processed foods (e. g. ready meals; processed meats such as bacon, ham and salami; cheese; and salty treats) or from foods taken in often in large quantities (e.

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bread). Salt is also contributed to foods during cooking (e. g. bouillon, stock cubes, soy sauce and fish sauce) or at the point of consumption (e. g. salt). Salt consumption can be reduced by: limiting the quantity of salt and high-sodium condiments (e. g. soy sauce, fish sauce and bouillon) when cooking and preparing foods; not having salt or high-sodium sauces on the table; limiting the usage of salty snacks; andchoosing items with lower sodium material.