A nutritious diet is essential for maintaining health and preventing chronic diseases. The World Health Organization (WHO) provides detailed recommendations for a balanced diet, emphasizing variety, portion control and reducing unhealthy food items.
What should you eat according to the WHO?
WHO recommends a diet rich in varied foods that covers all essential nutrients. This includes consuming at least 400 grams of fruits and vegetables a day, excluding starchy roots such as potatoes. This intake is crucial to reduce the risk of non-communicable diseases (NCDs) and ensure sufficient dietary fibre intake.
Protein-rich foods such as lentils, beans, nuts, and whole grains (like oats and brown rice) are essential for a balanced diet. They provide protein, fiber, and essential micronutrients needed for overall health.
Fat intake should account for less than 30 percent of total daily energy, with particular emphasis on unsaturated fats from sources such as fish, avocados, nuts and vegetable oils. Saturated fats should be limited to less than 10 percent of daily energy, while trans fats, especially those produced industrially, should be avoided altogether.
Sugar Warning
As for sugar, the WHO recommends that free sugars should account for less than 10 percent of total energy intake, which translates to about 50 grams or 12 teaspoons per day for an average adult. For more health benefits, it is recommended to reduce this amount to less than 5 percent. High sugar consumption is linked to obesity, type 2 diabetes and dental problems. Lower sugar intake can also help lower blood pressure and improve lipid profiles, thereby reducing cardiovascular risk.
Guide for infants and young children
For infants and young children, WHO stresses the importance of a healthy diet for growth and development. Exclusive breastfeeding is recommended for the first six months, with continued breastfeeding and the introduction of nutrient-rich complementary foods until at least two years of age. It is essential to avoid adding salt or sugar to these foods to prevent the early development of unhealthy eating habits.
To implement these dietary guidelines effectively, keep in mind the following practical tips:
Incorporate vegetables into every meal, opt for fresh fruit as a snack, and choose seasonal produce for variety. Steam, boil, or bake foods instead of frying them. 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 replace sugary snacks with fresh fruit for healthier options.
By following these WHO guidelines, people can make informed dietary choices that support long-term health and well-being.
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