Eliminate wrong eating habits to reduce the risk of gastrointestinal diseases and some chronic diseases

Here are the food consumption habits that need to be adjusted, recommended by experts.

MSc Nguyen Van Tien – National Institute of Nutrition

first. Eating too salty

Currently, most people eat too much salt, twice the recommended amount of less than 5g of salt per day (1 teaspoon), equivalent to 5g of salt is 8g of soup powder (1.5 teaspoons), 25ml fish sauce, 35ml soy sauce.

Daily dishes containing a lot of salt such as: braised dishes, rimmed, roasted, pickled pickles, dried fish, prepared foods (spring rolls, rolls, sausages, bacon, bim, …)

Eating a lot of salt is one of the causes of many diseases: high blood pressure, overweight, obesity, cerebrovascular accident, myocardial infarction, stomach cancer, osteoporosis, kidney stones…

2. Eat a lot of sweets

Currently, in many foods, the most processed foods are high in sugar. Sugar makes dishes more attractive by color and flavor, but at the same time, it also protects and preserves food for longer.

Foods rich in sweets such as: sugar, honey, confectionery, soft drinks, sweet fruit juices, liquid milks, high-sugar powdered milk, sweetened instant coffee,…

Eating a lot of sweets increases the risk of overweight, obesity, diabetes, and cardiovascular disease. Therefore, it is necessary to limit sugar and confectionery, drink fresh juices with little or no sugar, milk without sugar. Each person should not eat more than 25g of sugar per day (equivalent to 5 teaspoons of sugar) from all food and beverage sources.

Eating a lot of sweets increases the risk of overweight, obesity, diabetes, and cardiovascular disease.

3. Eat a lot of fermented foods, foods with residues of food protection chemicals, antibiotic residues

Currently, the rate of gastrointestinal cancer is increasing in developing countries because of eating too much meat, less vegetables and unsafe food. The content of chemicals and plant preservatives in vegetables and tubers or such as antibiotic residues, lean substances in pork, etc. Aquatic products living in water contaminated with bacteria, heavy metals, etc. …

Fermented foods, pickled foods, and processed foods with residues of preservatives such as salted meat, pickles, tomatoes, salted fish, smoked meats, sausages, soy sauce, etc. According to the study, the proportion of people in European countries who often eat salted foods and China who eat soy sauce is the place where the number of people with colorectal cancer is high.

However, it is not absolutely necessary to completely abstain from these foods. These foods still have health benefits, but pay attention not to eat much, eat continuously, for a long time such as eating melon, salted eggplant, soy sauce every day…

4. Eat less fiber

Fiber found in: vegetables, fruits. Eating less vegetables and fruits is believed to be the cause of 1.7 million deaths, accounting for 2.8% of all deaths worldwide. Eating less fruit and vegetables is responsible for 19% of gastrointestinal cancers, 31% of ischemic heart diseases, and 11% of strokes.

5. Eat a lot of fried, fried food

The habit of eating a lot of fried food causes the body to receive a large amount of fat. Fats are a great source of energy, increasing the risk of non-communicable diseases.

Foods that are processed in grease, especially grease that are used many times will be very toxic. Oil and fat can only be used for frying once, if there is any left over, throw it away, do not reuse the fried oil. Should avoid eating grilled food because it increases the risk of cancer.

An average adult should eat about 25-30g of oil and fat per day, equivalent to 5-6 teaspoons of oil and fat.

Foods that are processed in grease, especially grease that are used many times will be very toxic.

6. Eating an excess of protein

According to the 2020 Nutrition Census, people in urban areas have higher meat consumption than rural areas. The average consumption of red meat per capita is 95.5g/person/day, of which it is 85.8g in rural areas and 155.3g/day in urban areas. The population of the whole country is higher than the recommended demand of 70g/person/day.

Eating too much meat, especially red meat, is the cause of metabolic diseases, increased uric acid causes gout, dyslipidemia, overweight – obesity is the “gateway” of non-communicable diseases. (such as cardiovascular, cancer, metabolism, etc.).

The World Cancer Organization recommends that each person should not eat more than 70g of red meat a day. Therefore, an average person should consume an average of 1.5kg of meat/month.

7. Smoking pipes, cigarettes, drinking a lot of alcohol

Smoking, tobacco, and alcohol consumption are also among the causes that increase the risk of non-communicable diseases.

8. Eating too hot

Many people are used to eating hot, but too hot is very dangerous, causing the stomach and esophagus to be burned continuously and for a long time, causing ulcers.

In order to have good health, it is necessary to follow a balanced diet, a healthy and reasonable diet, and eat a variety of foods and colors.

9. Ensure nutritional balance in the daily diet

In order to have good health, it is necessary to follow a balanced diet, a healthy and reasonable diet, and eat a variety of foods and colors. Use from 15-20 foods daily from 4 food groups glucid, lipid, protid, vitamins and mineral salts.

Protein: Protein from cattle, poultry, seafood and plants.

A normal person should consume an average of 1.5kg of meat/month, increase the use of poultry meat. Encourage eating fish and seafood: at least three fish meals/week, an average of 2.5kg fish/month. Plant protein sources (found in many types of beans, peanuts, sesame …) need to increase use with a norm equivalent to about 2-3kg of tofu/month.

Fat: there are two sources of animal fat (pork fat, chicken fat,…) and vegetable fat (oil, soybean, sesame, peanut…). It is necessary to ensure a balanced ratio between this source of fat.

In the daily diet, it is necessary to eat with a fat ratio of 40% vegetable fat, animal fat should not exceed 60%.

Eat a combination of animal fat and vegetable oil, should not completely replace animal fat with vegetable fats.

Ripe vegetables and fruits: Increase consumption of green vegetables and ripe fruits, it is recommended to eat from 500-600g/person/day. Therefore, consuming at least 400 grams of vegetables and fruits per day has the effect of preventing nutrition-related chronic diseases such as gastrointestinal diseases and cardiovascular diseases.

It should be noted that people who are overweight, obese, have blood glucose disorders, and have diabetes should pay attention to limit sweet and high-energy fruits such as bananas, mangoes, jackfruits, litchi…