Various seminars, workshops, educational programmes, conferences and public awareness campaigns are also organised across the country. Nutrition Week.
What is a healthy diet and the nutritional intake recommended by WHO?
A healthy diet includes a variety of foods that provide sufficient nutrients for your body without exceeding your caloric goals. A healthy and balanced diet helps reduce the risk of several diseases, including those related to the heart and liver.
According to the World Health Organization (WHO), a healthy diet throughout life prevents disease.nutrition as well as a range of non-communicable diseases (NCDs) and conditions such as diabetes, heart disease, stroke and cancer.
A balanced and healthy diet varies depending on individual characteristics such as age, sex, lifestyle and level of physical activity. It also depends on the cultural context, locally available foods and eating habits.
But still, the basic principles of what constitutes a healthy diet remain the same: a healthy diet includes fruits, vegetables, legumes, nuts and whole grains.
The WHO recommends the following nutritional intake:
Fruits and vegetables: According to WHO, children aged 10 years and above need at least 400 g or 5 portions of fruits and vegetables a day, excluding potatoes, sweet potatoes, cassava and other starchy roots. This reduces the risk of non-communicable diseases and helps ensure an adequate daily intake of dietary fibre. Children aged 2-5 years should consume at least 250 g a day, while those aged 6-9 years should consume 350 g a day.
Fats: Less than 30% of total energy intake should come from fat. This helps prevent unhealthy weight gain in the adult population and reduces the risk of developing non-communicable diseases.
Salt, sodium and potassium: Most people consume too much sodium and not enough potassium. High salt consumption and insufficient potassium intake can contribute to high blood pressure.
Sugars: In both adults and children, free sugar intake should be reduced to less than 10% of total energy, but ideally less than 5% of total energy intake for additional health benefits. Consumption of free sugars increases the risk of dental caries and also unhealthy weight gain.
Carbohydrates: Carbohydrates should come mainly from whole grains, fruits, vegetables and legumes. The WHO recommends carbohydrate intake for all people from two years of age for good health.
Fiber: Adults should consume at least 25 grams of natural dietary fiber per day. Children between 2 and 5 years old should consume at least 15 g per day, and children between 6 and 9 years old should consume at least 21 g per day.
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