The core components of a healthy diet
According to WHO, a healthy diet should include a variety of foods to ensure that the body gets all the necessary nutrients. Key components include:
- WHO recommends consuming at least 400 grams of
fruits and vegetables per day, excluding starchy roots like potatoes. This intake reduces the risk of NCDs and ensures adequate dietary fibre. - Foods such as lentils, beans, nuts, and whole grains (e.g., oats, and brown rice) are rich in protein, fibre, and essential micronutrients. They are vital for maintaining a
balanced diet . - Fats should make up less than 30% of total energy intake, with a preference for unsaturated fats found in fish, avocados, nuts, and vegetable oils. Saturated fats should be limited to less than 10%, and trans fats, particularly industrially-produced trans fats, should be avoided altogether.
In terms of sugar: Less should be more
The WHO stresses that free sugars should constitute less than 10% of total energy intake, equivalent to about 50 grams or roughly 12 teaspoons per day for an average adult. For additional health benefits, reducing this intake to less than 5% is encouraged. Excessive sugar consumption is linked to an increased risk of obesity, type 2 diabetes, and dental caries. Reducing sugar intake can lower blood pressure and improve lipid profiles, thereby reducing cardiovascular risks.
7 Common cravings and the vitamin deficiencies they indicate
Sodium and potassium
Excessive salt (sodium) intake is a major contributor to high blood pressure and, subsequently, cardiovascular diseases. WHO recommends limiting daily salt intake to less than 5 grams (approximately one teaspoon). On the other hand, potassium, found in fruits and vegetables, helps counteract the negative effects of sodium on blood pressure. WHO highlights the importance of increasing potassium intake to at least 3.5 grams per day to mitigate the risks associated with high sodium consumption.
Dietary recommendations for infants and young children
For infants and young children, a healthy diet is important for proper growth and cognitive development. WHO advises exclusive breastfeeding for the first six months, with continued breastfeeding alongside appropriate complementary foods until at least two years of age. Introducing a variety of nutrient-dense foods at six months helps to ensure that children receive the vitamins and minerals they need for healthy development. It’s important to avoid adding salt or sugars to these complementary foods to prevent the early onset of unhealthy eating habits.
Practical tips for maintaining a healthy diet
Maintaining a healthy diet requires practical changes and conscious decisions about food choices. Here are some actionable tips based on WHO’s guidelines:
- Add vegetables into every meal, choose fresh fruits as snacks, and go for seasonal produce to diversify your diet.
- Steam, boil, or bake foods instead of frying them. Use oils rich in unsaturated fats like olive or sunflower oil instead of butter or lard.
- Read
food labels to check for hidden sugars and sodium, limit the use of high-sodium condiments, and replace sugary snacks with healthier alternatives like fresh fruits.