WHO’s Latest Diet Guidelines Explained: What to Eat And Avoid According to New ‘Healthy Diet’ Rule
Today, we will be discussing WHO’s latest diet guidelines and understanding what to include and avoid in our diet. WHO’s existing guidance on limiting free sugars intake has been reinforced with new guidance on carbohydrate intake. This new guidance emphasizes the importance of carbohydrate quality for good health.
A healthy diet is not just about consuming the right amount of minerals, vitamins, and nutrients. It also involves considering the right balance of fiber, protein, and fats in our diet. Recently, the World Health Organisation (WHO) issued updated guidelines on a healthy diet. As science evolves, the organization updates its rules on the consumption of fats, trans fats, and carbohydrates. The guidelines also provide recommendations on the quantity of nutrients that should be consumed.
According to WHO, adults should limit their total fat intake to 30% of total energy intake or less. The fats consumed by individuals aged 2 years and older should primarily be unsaturated fatty acids. The intake of saturated fatty acids should not exceed 10% of total energy intake, and the intake of trans-fatty acids from industrially produced and ruminant animal sources should not exceed 1% of total energy intake.
To simplify all this information, we spoke to experts who provided some insights on healthy fats and what foods to include or avoid.
Unhealthy fats should be avoided, while healthy fats should be included in the diet. Healthy fats are rich in essential fatty acids such as omega-3 and omega-6 fatty acids, which benefit heart health and overall well-being. Some examples of food sources for healthy fats include avocados, nuts, seeds, and fatty fish like salmon.
When it comes to carbohydrates, it is recommended to focus on eating complex carbohydrates found in whole grains, fruits, vegetables, and legumes. These sources of carbohydrates contain important nutrients, vitamins, and fiber that help regulate blood sugar levels and support digestive health.
WHO advises against or limiting the intake of unhealthy fats such as saturated fats and trans fats, as they increase the risk of various chronic diseases. Saturated fats are primarily found in animal products like red meat, butter, full-fat dairy products, and certain oils. Trans fats are man-made fats often found in processed and fried foods, baked goods, and some margarines.
To promote better heart health and reduce the risk of chronic diseases associated with unhealthy fat consumption, WHO recommends replacing unhealthy fats with healthier unsaturated fats. These healthier fats can be found in vegetable oils, nuts, seeds, and fatty fish.
In summary, a healthy diet should include a variety of colorful fruits and vegetables, whole grains, lean protein sources, low-fat or non-fat dairy products or alternatives, while minimizing the intake of added sugars and high-sodium foods. It is also important to stay hydrated by drinking plenty of water throughout the day.
By following these guidelines and incorporating healthier fats into our diet, we can support our overall health and well-being.