Five Keys to safer food
1. Keep clean
Wash your hands with soap before handling food and often during food preparation
Wash your hands with soap after using the toilets
Wash and sanitize all surfaces and equipment used for food preparation
Protect kitchen areas and food from insects, pests and other animals
Separate raw meat, poultry and seafood from other foods Use separate equipment and utensils such as knives and cutting boards for handling raw foods
Store food in containers to avoid contact between raw and prepared foods
3. Cook thoroughly
Cook food thoroughly, especially meat, poultry, eggs and seafood Bring foods like soups and stews to boiling to make sure that they have reached 70°C. For meat and poultry, make sure that juices are clear, not pink. Ideally, use a thermometer Reheat cooked food thoroughly
Avoid overcooking when frying, grilling or baking food as this may produce toxic chemicals
4. Keep food at safe temperatures
Do not leave cooked food at room temperature for more than 2 hours
Refrigerate promptly all cooked and perishable food (preferably below 5°C)
Keep cooked food piping hot (more than 60°C) prior to serving Do not store food too long even in the refrigerator
Do not thaw frozen food at room temperature
5. Use safe water and raw materials
Use safe water or treat it to make it safe Select fresh and wholesome foods
Choose foods processed for safety, such as pasteurized milk Wash
Do not use food beyond its expiry date
Five Keys to a healthy diet
1. Give your baby only breast milk for the first 6 months of life
From birth to 6 months of age your baby should receive only breast milk, day and night
Breast feed your baby whenever the baby feels hungry
2. Eat a variety of foods
Eat a combination of different foods: staple foods, legumes, vegetables, fruits and foods from animals
3. Eat plenty of vegetables and fruits
Consume a wide variety of vegetables and fruits (more than 400 g per day)
Eat raw vegetables and fruits as snacks instead of snacks that are high in sugars or fat
When cooking vegetables and fruits, avoid overcooking as this can lead to loss of important vitamins
Canned or dried vegetables and fruits may be used, but choose varieties without added salt or sugars
4. Eat moderate amounts of fats and oils
Choose unsaturated vegetable oils (e.g. olive, soy, sunflower, corn) rather than animal fats or oils high in saturated fats (e.g. coconut and palm oil)
Choose white meat (e.g. poultry) and fish that are generally low in fats rather than red meat
Limit consumption of processed meats and luncheon meats that are high in fat and salts
Use low- or reduced-fat milk and dairy products, where possible
Avoid processed, baked, and fried foods that contain industrial trans fatty acids
5. Eat less salt and sugars
Cook and prepare foods with as little salt as possible Avoid foods with high salt contents
Limit the intake of soft drinks and fruit drinks sweetened with sugars
Choose fresh fruits for snacks instead of sweet foods and confectionery (e.g. cookies and cakes)
Five Keys to appropriate physical activity
1. If you are not physically active, it’s not too late to start regular physical activity and reduce sedentary activities
Find a physical activity that is FUN
Gradually increase your participation in physical activity Be active with family members - in the home and outside
Reduce sedentary habits such as watching TV and playing computer games
2. Be physically active every day in as many ways as you can
Walk to the local shops
Take the stairs instead of the lift Get off the bus early and walk
3. Do at least 30 minutes of moderate-intensity physical activity on 5 or more days each week
Make physical activity part of your regular routine. Organize to meet friends for physical activity together Do some physical activity at lunch time with colleagues
4. If you can, enjoy some regular vigorous-intensity physical activity for extra health and fitness benefits
Vigorous physical activity can come from sports such as football, badminton or basketball and activities such as aerobics, running and swimming
Join a team or club to play a sport that you enjoy Ride a bike to work instead of taking the car
5. School- aged young people should engage in at least 60 minutes of moderate– to vigorous-intensity physical activity each day
Encourage young people to participate in sport and physical activity for fun
Provide young people with a safe and supportive environment for physical activity
Expose young people to a broad range of physical activities at school and at home
