2024-11-01 15:00:00
According to the principles of variety and balance, the institutions dependent on the United Nations have defined what they consider to be a healthy diet. They offer more proteins, more vegetables and less sugars.
Last update: November 1, 2024
Eating plans are circulating on social media that are proposed as a solution for losing weight or preventing diseases. However, many of these proposals are neither scientifically supported nor healthy. For this reason, the World Health Organization (WHO) and the Food and Agriculture Organization of the United Nations (FAO) have published a document in which they explain the diet recommended by experts.
On October 24, 2024, both institutions released an official statement. with the title What are healthy diets?the text proposes to bring protein intake to 15% of total calories, to limit trans fats to
The diet recommended by the WHO and FAO respects four principles:
- Adequate
- Balanced
- Moderate
- Different
We explain what each point means and how you can apply them in your daily life.
1. Suitable for each person in their context
An adequate diet, according to the WHO and FAO, is one that adapts to each person’s age, body size and composition, physical activity levels, physiological states (such as pregnancy) and health conditions . The diet of an athletic teenager will not be the same as that of an older adult with high blood pressure.
Appropriateness also has to do with ingest essential nutrients that our body cannot produce on its own. For example, essential amino acids, some vitamins and minerals.
This is very important in children. The experts’ document states this Exclusive breastfeeding remains the recommendation for up to six monthsbut then it is advisable to introduce foods of animal origin, such as unprocessed meat, fish and eggs. In this way it is possible to meet the high demands that children have in their growth and development.
2. Balanced in the amount of proteins, carbohydrates and fats
Perhaps the most central part of the diet recommended by the WHO and FAO is here. The experts consulted for the drafting of this document have collected the main suggestions on the quantity of nutrients that must be part of a healthy diet.
Proteins
In both children and adults, they should represent 10 to 15% of the total calories ingested in a day.
The amounts of protein required may be higher during adolescence and in the case of athletes. However, Excessive consumption can cause kidney damage.
Now, what sources do you get protein from? In principle, both those that come from the animal world and those that come from the plant world are valid. The document does not make a preference for one or the other. Although it is mentioned that among adults, choosing plant proteins can reduce the risk of cardiometabolic diseases.
Fats
They should account for 15 to 30 percent of calories consumed by adults and 15 to 35 percent in children and adolescents ages 2 to 19.
Fats are nutrients necessary for the functioning of the body’s cells. In particular two fatty acids, linoleic and α-linolenic, which are obtained exclusively through diet.
However, some distinctions must be made. The majority of fats consumed should be unsaturated fatty acids, limiting saturated fats to less than 10%. And a special mention goes to trans, which should disappear directly from a healthy diet or not exceed 1%.
Carbohydrates
45 to 75% of total calories can come from carbohydrates, in both children and adults.
WHO and FAO suggest that carbohydrates they are obtained mainly from whole grains, vegetables, fruit and legumes. Additionally, adults should get a minimum of 400 grams of fruits and vegetables per day, as well as 25 grams of dietary fiber per day.
In minors there are other figures. For children aged 2 to 5 years, 250 grams of vegetables per day and 15 grams of fiber are indicated. Then, from 6 to 9 years old, 350 grams of fruit and vegetables with 22 grams of fiber.
Free sugar must be limited experts warn. The less it appears in our diet, the healthier our life will be.
3. Moderate to take care of your health
Moderation in a healthy diet involves not overindulging in products and ingredients that could affect your long-term health, such as the following:
- Red meats: Its high consumption is linked to a greater risk of cardiovascular diseases and the appearance of some types of cancer, like the colon.
- Sodium: Its high consumption, especially of table salt, is associated with an increase in blood pressure. The recommendation is to limit intake to no more than 2 grams per day.
- Ultra-processed: diets with high quantities of these products increase the possibility of suffering from cardiovascular diseases, overweight, obesity and type 2 diabetes.
4. Different depending on preferences and culture
Greater diversity in dishes is associated with better health outcomes. With the exception of children under 6 months, for the rest of the population the inclusion of different ingredients is essential to obtain the benefits of a balanced diet.
The best diet is the one that takes care of our health
This new joint document from WHO and FAO presents itself as a guide for the development of food plans suitable for every age and every country. These are general guidelines that must be formulated in a particular way in each context.
And there are no big secrets. Eating varied, balanced, without excesses, favoring natural foods and limiting ultra-processed foods, is the basis.
From today you can also apply the experts’ criteria to eat better at home. However, if you suffer from an illness or are overweight, you could discuss this with a nutritionist to get a plan tailored to you.
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4. Different food sources
Diversity in food choices is crucial for obtaining a wide range of nutrients. Consuming various foods helps ensure that individuals receive adequate vitamins and minerals necessary for overall health. It is encouraged to include different food groups such as:
- Fruits and vegetables: Aim for a rainbow of colors in your diet, as various colors often indicate different nutrients.
- Protein sources: Incorporate both plant (beans, lentils, nuts) and animal (meat, fish, dairy) proteins to meet protein needs and get various essential amino acids.
- Whole grains: Replace refined grains with whole grains to increase fiber and nutrient intake.
Ultimately, following these principles can contribute to better health outcomes and reduce the risk of chronic diseases.
it is crucial to adjust your diet according to personal health needs while achieving a balanced intake of proteins, fats, and carbohydrates, ensuring they come from diverse food sources, and practicing moderation to foster long-term health.