The exact composition of a varied, balanced and healthy diet will vary according to each individual characteristics, for example: age, gender, lifestyle, level of physical activity, cultural context, locally available foods and eating habits.
However, the basic principles for your healthy eating menu remain the same, according to the World Health Organization, and they are as follows:
For adults:
Fruits, vegetables, legumes (eg lentils and beans), nuts and whole grains (eg unprocessed corn, millet, oats, wheat and brown rice).
At least 400g. fruits and vegetables per day, excluding potatoes, sweet potatoes, cassava and other starches.
Less than 10% of total energy intake from free sugars, which is equivalent to 50g. for a person of healthy body mass consuming around 2000 calories per day, but ideally below 5% of total energy intake for additional health benefits.
Free sugars are all sugars added to food or drink by the manufacturer, cook or consumer, as well as sugars naturally present in honey, syrups, fruit juices and fruit juice concentrates.
Less than 30% of total energy intake comes from fat.
Unsaturated fats (found in fish, avocados and nuts and in sunflower, soybean, canola and olive oils) are preferable to saturated fats (found in fatty meats, butter, palm and coconut oils, cream, cheese, warm butter and pork fat) and trans fats of all kinds, including both industrially produced trans fats (found in baked and fried foods and prepackaged snacks and foods such as frozen pizza, pies, crackers, waffles, and cooking oils) and ruminant trans fats ( found in meat and dairy foods from ruminants such as cows, sheep, goats).
It is suggested that saturated fat intake be reduced to less than 10% of total energy intake and trans fat to less than 1% of total energy intake. In particular, industrially produced trans fats are not part of a healthy diet and should be avoided.
Less than 5g. of salt (which equals about one teaspoon) per day. The salt must be iodized.
Healthy nutrition for children and infants.
During the first 2 years of a child's life, optimal nutrition promotes healthy growth and improves cognitive development.
It also reduces the risk of being overweight or obese and developing non-communicable diseases later in life.
Tips for a healthy diet for infants and children are similar to those for adults, but the following items are also important:
It is extremely important that infants should be breastfed for at least the first 6 months.
Babies should be breastfed continuously until they are 2 years old and beyond.
From the age of 6 months, breast milk should be supplemented with a variety of adequate, safe and nutritious food. Salt and sugars should not be added to complementary foods.
How to eat healthy and which foods are healthy?
Try to base your diet around these healthy food groups:
Vegetables: They should play a major role in most meals. They are low in calories but full of important micronutrients and fiber.
Fruit: Nature's sweet treat, fruit provides micronutrients and antioxidants that can help improve health.
Meat and fish: Meat and fish have been the main sources of protein throughout human evolution. They are a staple in the human diet, although vegetarian and vegan diets have also become popular.
Nuts and seeds: These are some of the best sources of fat available and contain important micronutrients.
Eggs: Considered one of the healthiest foods on the planet, eggs have a powerful combination of protein, healthy fats and micronutrients, making them extremely important in a healthy eating regimen.
Dairy products: Dairy products such as fresh milk and yogurt are sources of protein and calcium.
Healthy starches: For those not on a low-carb diet, foods like potatoes, quinoa, and whole grain bread are healthy and nutritious.
Beans and legumes: These are fantastic sources of fiber, protein and micronutrients.
Beverages: Water should make up the majority of your fluid intake, along with beverages such as coffee and tea.
Herbs and spices: These are often high in nutrients and beneficial plant compounds.
These are the official guidelines of WHO but it is up to each individual to choose what is best for their health.
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