The World Health Organization (WHO) provides clear, simple guidelines to help people around the globe adopt a healthier diet. A healthy diet is crucial for well-being and helps protect against malnutrition and noncommunicable diseases like heart disease, stroke, and some cancers.
Here’s a detailed breakdown of the key recommendations, with examples to make them easier to understand.
1. Fruits and Vegetables: Aim for at least "5 A Day"
The WHO recommends consuming a minimum of 400 grams of fruits and vegetables daily, which is equivalent to five portions. This is a minimum recommendation, as evidence shows that a higher intake is linked to a lower risk of certain diseases. Eating a wide variety of fruits and vegetables provides a broad range of essential nutrients.
- A portion is about 80g of fresh, canned, or frozen fruit and vegetables.
- Juices and smoothies should be limited to a combined total of 150ml per day, as these drinks can be high in free sugars.
| Food Type | Example Portion Size |
|---|---|
| Fresh Fruit | 1 medium apple, banana, or orange |
| Vegetables | 3 heaped tablespoons of cooked carrots, peas, or sweetcorn |
| Dried Fruit | 1 tablespoon of raisins or sultanas |
| Pulses | 3 heaped tablespoons of beans, chickpeas, or lentils |
2. Fats: Choose Wisely and Limit Intake
Total fat intake should not exceed 30% of your total energy intake. The type of fat is more important than the quantity.
- Saturated Fats: Reduce saturated fats to less than 10% of your total energy intake. Saturated fats are found in butter, fatty meats, and full-fat dairy.
- Trans Fats: Trans fats should be limited to less than 1% of your total energy intake. The WHO aims to eliminate industrially-produced trans fats from the food supply. These are often found in fried foods and baked goods.
- The Better Choice: Replace saturated and trans fats with unsaturated fats. These are typically found in plant-based oils like olive, avocado, and sunflower oil, as well as nuts and seeds.
| Fat Type | Example Sources | Impact on Health |
|---|---|---|
| Unsaturated Fats | Olive oil, avocados, nuts, seeds, oily fish | Can help lower bad cholesterol and reduce the risk of heart disease |
| Saturated Fats | Fatty cuts of meat, butter, cheese, coconut oil | Can raise bad cholesterol levels, increasing the risk of heart disease |
| Trans Fats | Fried foods, some processed baked goods, margarines | Raises bad cholesterol and lowers good cholesterol, increasing heart disease risk |
3. Sugars: Limit "Free Sugars"
The WHO recommends that "free sugars" should make up less than 10% of your total energy intake. A further reduction to less than 5% is suggested for additional health benefits. Free sugars include sugars added to foods and drinks, as well as sugars naturally present in honey, syrups, and fruit juices.
- For an average adult consuming 2000 calories per day, 10% free sugars is about 50 grams, or 12 teaspoons.
- Reducing sugar intake can lower the risk of dental decay, weight gain, and related health problems.
| Sugar Type | Example Sources | WHO Recommendation |
|---|---|---|
| Free Sugars | Soft drinks, candy, pastries, honey, fruit juice | Limit to <10% of total energy intake. Aim for <5% for added benefits |
| Intrinsic Sugars | Sugars found inside whole fruits and vegetables | No restriction as part of a healthy, balanced diet |
4. Salt and Sodium: Keep it Low
Limiting salt intake to less than 5 grams per day (or 2 grams of sodium) can help prevent hypertension and reduce the risk of heart disease and stroke. Five grams of salt is roughly equivalent to one teaspoon.
- Ways to reduce salt: use a limited amount of salt when cooking, avoid putting salt shakers on the table, and choose products with lower sodium content.
- High sodium intake is a major risk factor for high blood pressure.
5. Other Key Food Groups
A balanced diet also includes other essential food groups:
- Starchy Carbohydrates: Base meals on higher-fiber starchy foods like wholemeal bread, brown rice, wholewheat pasta, and potatoes with their skins on.
- Protein: Eat a variety of protein sources, including beans, pulses, fish, eggs, and lean meat. Aim for at least two portions of fish per week, with one being an oily fish rich in omega-3 fatty acids.
- Dairy: Consume some dairy or fortified dairy alternatives, choosing lower-fat and lower-sugar options when possible.
This information can empower you to make healthier choices every day.