WHO (World Health Organization) Recommendations for your health!

WHO (World Health Organization) Recommendations for your health!
  • the daily caloric content of the diet depends on the gender, age, and degree of activity; it ranges from 1500 to 2500 kcal per day (you do not do sports or heavy physical work), but should never fall below 1200 kcal even on a diet;
  • the norm of salt intake – less than 5 g per day (teaspoon);
  • free sugars, including those contained in fruits, honey, etc., – only 5-7% (up to 10%) of the number of consumed calories (approximately 25-35 g);
  • fats – slightly less than 30% of the daily diet (it is better to use unsaturated ones);
  • carbohydrates – an amount of 60% (the lion’s share – complex ones);
  • fresh fruits and vegetables – a portion per day (about 400 g, excluding potatoes).

 

What are overweight and obesity?

  • Overweight and obesity (WHO) are defined as abnormal and excessive fat deposits that can be harmful to health.

 

Adults aged 18-64 years are recommended:

  • devote at least 150-300 minutes per week to moderate-intensity aerobic physical activity;
  • or high-intensity aerobic physical activity for at least 75-150 minutes per week; or devote time to a similar combination of moderate and high-intensity physical activity during the week;
  • as well as twice a week or more often to devote time to moderate or high-intensity physical activity aimed at developing muscle strength of all major muscle groups, as it brings additional health benefits;
  • you can increase the time devoted to moderate-intensity aerobic physical activity (more than 300 minutes); or to devote more than 150 minutes per week to high-intensity aerobic physical activity; or to devote time to a similar combination of moderate and high-intensity physical activity during the week, as it brings additional health benefits;
  • limit the time spent sitting or lying down. Replacing sitting or lying down with physical activity of any intensity (including low intensity);
  • to reduce the harmful health effects of a mostly sedentary lifestyle, all adults and the elderly should strive to exceed the recommended levels of moderate and high-intensity physical activity.
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