#6 Sustainable gastronomy: dietary guidelines for healthy and wise choices
As mentioned in Card #2, sustainable gastronomy can contribute to an improved and healthier lifestyle.
While many countries are still dealing with undernutrition, more and more people around the world are eating energy-dense, high-fat, high-sugar and high-salt foods. Urbanisation, more sedentary types of work and changing modes of transportation are decreasing people’s levels of physical activity, creating entire populations at risk of obesity, overweight and related diseases.
Worldwide obesity has nearly tripled since 1975, and with it the increase of health-related problems, such as diabetes, heart disease and certain cancers. This trend is not confined to high-income countries. In fact, in low- and middle-income countries, the number of overweight and obese people is on the rise at an even faster rate. At the same time, in many cases, low- and middle-income countries also have to deal with high rates of stunting, wasting and micronutrient deficiencies.
Follow these eating habits for a healthier and more sustainable lifestyle:
- Eat plenty of vegetables and fruits on a daily basis.
- Watch your intake of fats. Reduce solid, saturated fats and replace animal fats with vegetable oils. Olive, sesame or peanut oil are all recommended and reflect cultural preferences.
- Cut back on foods and beverages high in sugar. Processed sugar is harmful to our health. Maintain a low-sugar diet and choose fruits over processed sweets or sugary beverages to satisfy a sweet tooth.
- Reduce sodium/salt. Limit ready-made food high in sodium, processed meats, canned foods and packaged products that usually have high salt content. Diets with less salt are better for you.
- Drink water regularly. Water is the best thirst-quencher.
- If you drink alcohol, do so in moderation. If you do choose to drink alcohol, whether that is beer, wine or spirits, this should be done in moderation.
- Make physical activity part of your day, every day. Especially for people who have more sedentary jobs or lifestyles, get at least 30 minutes of daily exercise.
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