A nutritious diet is fundamental for maintaining health and preventing chronic diseases. The World Health Organization (WHO) offers detailed recommendations for a balanced diet, emphasizing variety, portion control, and the reduction of harmful dietary elements.
What should you eat as per WHO?
WHO advocates for a diet rich in diverse foods to cover all essential nutrients. This includes consuming at least 400 grams of fruits and vegetables daily, excluding starchy roots like potatoes. Such intake is crucial for lowering the risk of non-communicable diseases (NCDs) and ensuring sufficient dietary fibre.
Protein-rich foods such as lentils, beans, nuts, and whole grains-like oats and brown rice-are integral to a balanced diet. They provide essential proteins, fibers, and micronutrients needed for overall health.
Fat intake should constitute less than 30 percent of total daily energy, with a focus on unsaturated fats from sources like fish, avocados, nuts, and vegetable oils. Saturated fats should be limited to under 10 percent of daily energy, while trans fats, especially industrially produced ones, should be entirely avoided.
Sugar advisory
Regarding sugar, WHO advises that free sugars should make up less than 10 percent of total energy intake, translating to around 50 grams or 12 teaspoons per day for an average adult. For further health benefits, reducing this to less than 5 percent is recommended. High sugar consumption is linked to obesity, type 2 diabetes, and dental issues. Lower sugar intake can also help reduce blood pressure and improve lipid profiles, thus lowering cardiovascular risk.
Guideline for infant and young children
For infants and young children, WHO highlights the importance of a healthy diet for growth and development. Exclusive breastfeeding is recommended for the first six months, with continued breastfeeding and introduction of nutrient-dense complementary foods up to at least two years. It is crucial to avoid adding salt or sugars to these foods to prevent early development of unhealthy eating habits.
To implement these dietary guidelines effectively, consider the following practical tips:
Incorporate vegetables into every meal, opt for fresh fruits as snacks, and choose seasonal produce for variety.Prefer steaming, boiling, or baking foods over frying. Use unsaturated oils such as olive or sunflower oil instead of butter or lard.Check food labels for hidden sugars and sodium. Minimize high-sodium condiments and substitute sugary snacks with fresh fruits for healthier choices.
By following these WHO guidelines, individuals can make informed dietary choices that support long-term health and well-being.
