and replacing saturated fats with polyunsaturated fats in the diet, which can reduce the risk of coronary artery disease and diabetes.
avoiding foods contaminated by human pathogens (e.g.
ensuring that the foods chosen have sufficient vitamins and certain minerals.
The WHO has stated that insufficient vegetables and fruit is the cause of 2.8% of deaths worldwide. Less than 5 grams of salt per day can reduce the risk of cardiovascular disease.
Limit salt / sodium from all sources and ensure that salt is iodized.
Limit the intake of simple sugars to less than 10% of calorie (below 5% of calories or 25 grams may be even better).
A healthy diet also contains legumes (e.g.
Eat at least 400 grams of fruits and vegetables per day (potatoes, sweet potatoes, cassava and other starchy roots do not count).
Prefer unsaturated fats to saturated fats. Not more than 30% of the total calories should come from fats.
Maintain a healthy weight by eating roughly the same number of calories that your body is using.
The World Health Organization (WHO) makes the following five recommendations with respect to both populations and individuals: Recommendations World Health Organization
1.3 American Heart Association / World Cancer Research Fund / American Institute for Cancer Research.
1.2 United States Department of Agriculture.
Nutrition facts labels are also mandatory in some countries to allow consumers to choose between foods based on the components relevant to health. Various nutrition guides are published by medical and governmental institutions to educate individuals on what they should be eating to be healthy. The requirements for a healthy diet can be met from a variety of plant-based and animal-based foods, although a non-plant source of vitamin B12 is needed for those following a vegan diet. Ī healthy diet may contain fruits, vegetables, and whole grains, and may include little to no processed food or sweetened beverages. A healthy diet provides the body with essential nutrition: fluid, macronutrients, micronutrients, and adequate food energy. Ī healthy diet is a diet that helps maintain or improve overall health. Some healthy foods including beans, grains, cauliflower, cantelope, pasta, bread, orange, turkey, salmon, carrots, turnips, zucchini, snowpeas, string beans, radishes, asparagus, summer squash, lean beef, tomatoes, and potatoes.
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