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May. 9th, 2022|10:47 am |
The World Health Organization (WHO) makes the following five recommendations with respect to both populations and individuals:
Maintain a healthy weight by eating roughly the same number of calories that your body is using.
Limit intake of fats. No more than 30% of the total calories should come from fats. Prefer unsaturated fats to saturated fats. Avoid trans fats.
Eat at least 400 grams of fruits and vegetables per day (potatoes, sweet potatoes, cassava and other starchy roots do not count). A healthy diet also contains legumes (e.g. lentils, beans), whole grains and nuts.
Limit the intake of simple sugars to less than 10% of calorie (below 5% of calories or 25 grams may be even better).
Limit salt / sodium from all sources and ensure that salt is iodized. Less than 5 grams of salt per day can reduce the risk of cardiovascular disease.
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The American Heart Association, World Cancer Research Fund, and American Institute for Cancer Research recommend a diet that consists mostly of unprocessed plant foods, with emphasis on a wide range of whole grains, legumes, and non-starchy vegetables and fruits. .. Finally, limiting consumption of sugary drinks, limiting energy rich foods, including "fast foods" and red meat, and avoiding processed meats improves health and longevity.
The Nutrition Source of Harvard School of Public Health makes the following 10 recommendations for a healthy diet:
Choose good carbohydrates: whole grains (the less processed the better), vegetables, fruits and beans. Avoid white bread, white rice, and the like as well as pastries, sugared sodas, and other highly processed food.
Pay attention to the protein package: good choices include fish, poultry, nuts, and beans. Try to avoid red meat.
Choose foods containing healthy fats. Plant oils, nuts, and fish are the best choices. Limit consumption of saturated fats, and avoid foods with trans fat.
Choose a fiber-filled diet which includes whole grains, vegetables, and fruits.
Eat more vegetables and fruits—the more colorful and varied, the better.
Include adequate amounts of calcium in the diet; however, milk is not the best or only source. Good sources of calcium are collards, bok choy, fortified soy milk, baked beans, and supplements containing calcium and vitamin D.
Prefer water over other beverages. Avoid sugary drinks, and limit intake of juices and milk. Coffee, tea, artificially-sweetened drinks, 100% fruit juices, low-fat milk and alcohol can fit into a healthy diet but are best consumed in moderation. Sports drinks are recommended only for people who exercise more than an hour at a stretch to replace substances lost in sweat.
Limit salt intake. Choose more fresh foods, instead of processed ones.
Drink alcohol in moderation. Doing so has health benefits, but is not recommended for everyone.
Consider intake of daily multivitamin and extra vitamin D, as these have potential health benefits. |
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