A healthy diet is not merely a trend but a cornerstone of overall well-being. It's an investment in a healthier, happier future, protecting you against many chronic noncommunicable diseases, such as heart disease, diabetes and cancer. The exact make-up of a diversified, balanced and healthy diet will vary depending on individual characteristics (e.g. age, gender, lifestyle and degree of physical activity), cultural context, locally available foods and dietary customs, the basic principles of what constitutes a healthy diet remain the same.
What Constitutes a Healthy Diet?
Eating a variety of foods and consuming less salt, sugars and saturated and industrially-produced trans-fats, are essential for a healthy diet. A healthy diet comprises a combination of different foods. These include:
- Staples like cereals (wheat, barley, rye, maize or rice) or starchy tubers or roots (potato, yam, taro or cassava).
- Legumes (lentils and beans).
- Fruit and vegetables.
- Foods from animal sources (meat, fish, eggs and milk).
Following a healthy diet has many benefits, including building strong bones, protecting the heart, preventing disease, and boosting mood. A healthy diet typically includes nutrient-dense foods from all the major food groups, including lean proteins, whole grains, healthy fats, and fruits and vegetables of many colors.
Long-Term Health Benefits Begin Early
A healthy diet starts early in life - breastfeeding fosters healthy growth, and may have longer-term health benefits, like reducing the risk of becoming overweight or obese and developing noncommunicable diseases later in life. Feeding babies exclusively with breast milk from birth to 6 months of life is important for a healthy diet. It is also important to introduce a variety of safe and nutritious complementary foods at 6 months of age, while continuing to breastfeed until your child is two years old and beyond.
The Power of Fruits and Vegetables
They are important sources of vitamins, minerals, dietary fibre, plant protein and antioxidants. People with diets rich in vegetables and fruit have a significantly lower risk of obesity, heart disease, stroke, diabetes and certain types of cancer. Eating at least 400 g, or five portions, of fruit and vegetables per day reduces the risk of NCDs (2) and helps to ensure an adequate daily intake of dietary fibre. Fruit and vegetable intake can be improved by:
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- always including vegetables in meals;
- eating fresh fruit and raw vegetables as snacks;
- eating fresh fruit and vegetables that are in season; and
- eating a variety of fruit and vegetables.
Understanding Fats: Quality Over Quantity
Fats and oils and concentrated sources of energy. Eating too much, particularly the wrong kinds of fat, like saturated and industrially-produced trans-fat, can increase the risk of heart disease and stroke. Using unsaturated vegetable oils (olive, soy, sunflower or corn oil) rather than animal fats or oils high in saturated fats (butter, ghee, lard, coconut and palm oil) will help consume healthier fats. To avoid unhealthy weight gain, consumption of total fat should not exceed 30% of a person's overall energy intake. Reducing the amount of total fat intake to less than 30% of total energy intake helps to prevent unhealthy weight gain in the adult population (1, 2, 3). Also, the risk of developing NCDs is lowered by:
- reducing saturated fats to less than 10% of total energy intake;
- reducing trans-fats to less than 1% of total energy intake; and
- replacing both saturated fats and trans-fats with unsaturated fats (2, 3) - in particular, with polyunsaturated fats.
Fat intake, especially saturated fat and industrially-produced trans-fat intake, can be reduced by:
- steaming or boiling instead of frying when cooking;
- replacing butter, lard and ghee with oils rich in polyunsaturated fats, such as soybean, canola (rapeseed), corn, safflower and sunflower oils;
- eating reduced-fat dairy foods and lean meats, or trimming visible fat from meat; and
- limiting the consumption of baked and fried foods, and pre-packaged snacks and foods (e.g. doughnuts, cakes, pies, cookies, biscuits and wafers) that contain industrially-produced trans-fats.
The Impact of Sugars on Health
For a healthy diet, sugars should represent less than 10% of your total energy intake. In both adults and children, the intake of free sugars should be reduced to less than 10% of total energy intake (2, 7). A reduction to less than 5% of total energy intake would provide additional health benefits (7). Consuming free sugars increases the risk of dental caries (tooth decay). Excess calories from foods and drinks high in free sugars also contribute to unhealthy weight gain, which can lead to overweight and obesity. free sugars influence blood pressure and serum lipids, and suggests that a reduction in free sugars intake reduces risk factors for cardiovascular diseases (13). Sugars intake can be reduced by:
- limiting the consumption of foods and drinks containing high amounts of sugars, such as sugary snacks, candies and sugar-sweetened beverages (i.e. soft drinks, fruit or vegetable juices and drinks, liquid and powder concentrates, flavoured water, energy and sports drinks, ready‐to‐drink tea, ready‐to‐drink coffee and flavoured milk drinks); and
- eating fresh fruit and raw vegetables as snacks instead of sugary snacks.
Sodium, Potassium, and a Balanced Approach
Most people consume too much sodium through salt (corresponding to consuming an average of 9-12 g of salt per day) and not enough potassium (less than 3.5 g). blood pressure, which in turn increases the risk of heart disease and stroke (8, 11). Reducing salt intake to the recommended level of less than 5 g per day could prevent 1.7 million deaths each year (12). People are often unaware of the amount of salt they consume. In many countries, most salt comes from processed foods (e.g. in large amounts (e.g. bread). Salt is also added to foods during cooking (e.g. bouillon, stock cubes, soy sauce and fish sauce) or at the point of consumption (e.g. table salt). Salt intake can be reduced by:
- limiting the amount of salt and high-sodium condiments (e.g. soy sauce, fish sauce and bouillon) when cooking and preparing foods;
- not having salt or high-sodium sauces on the table;
- limiting the consumption of salty snacks; and
- choosing products with lower sodium content.
Some food manufacturers are reformulating recipes to reduce the sodium content of their products, and people should be encouraged to check nutrition labels to see how much sodium is in a product before purchasing or consuming it. Potassium can mitigate the negative effects of elevated sodium consumption on blood pressure. Intake of potassium can be increased by consuming fresh fruit and vegetables.
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Practical Advice on Maintaining a Healthy Diet
Here is some useful information, based on WHO recommendations, to follow a healthy diet, and the benefits of doing so.
Eating for a Healthy Heart
The foods people eat can reduce their blood pressure and help keep their hearts healthy. The DASH diet, or the Dietary Approaches to Stop Hypertension diet, includes plenty of heart-healthy foods. The program recommends:
- eating plenty of vegetables, fruits, and whole grains
- choosing fat-free or low fat dairy products, fish, poultry, beans, and nuts
- limiting saturated and trans fat intake, such as fatty meats and full-fat dairy products
- limiting drinks and foods that contain added sugars
- restricting sodium intake to less than 2,300 milligrams per day - ideally 1,500 mg daily - and increasing consumption of potassium, magnesium, and calcium
Limiting certain types of fats can also improve heart health. For instance, eliminating trans fats reduces low-density lipoprotein (LDL) cholesterol levels. This type of cholesterol causes plaque to collect within the arteries, increasing the risk of a heart attack and stroke.
Diet and Cancer Prevention
The American Institute for Cancer Research recommends a diet rich in the following to support overall health and potentially reduce the risk of developing cancer:
- a variety of fruits and vegetables
- whole grains
- beans
Some people believe that antioxidants in these foods play a key role in preventing cancer. However, according to the National Cancer Institute, while laboratory and animal studies link certain antioxidants to a reduced incidence of free radical damage due to cancer, human trials remain inconclusive. Indeed, doctors advise against using these dietary supplements without consulting them first. Having obesity may increase a person’s risk of developing cancer and result in less favorable outcomes. Maintaining a moderate weight may reduce these risks.
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The Link Between Diet and Mood
Some evidence suggests a close relationship between diet and mood. According to a 2020 study, diet can affect several factors which, in turn, may impact a person’s mood. These include:
- blood glucose levels
- immune activation
- the gut microbiome
The researchers also found that certain diets, such as the Mediterranean diet, may be linked to better mental health. The opposite is true for diets with high amounts of red meat, processed foods, and high fat foods. It is important to note that the researchers highlighted the need for further research into the mechanisms linking food and mental health. If a person suspects they have symptoms of depression, talking with a doctor or mental health professional may help.
Cognitive Function and Brain Health
A healthy diet may help maintain cognition and brain health. However, further conclusive research is necessary. The following diets incorporate many of these elements and are associated with a lower risk of cognitive decline and dementia:
- Mediterranean diet
- Nordic diet
- DASH diet
- MIND diet
Maintaining a Moderate Weight
Maintaining a moderate weight can help reduce the risk of chronic health issues. A person who has more weight or obesity may be at risk of developing certain conditions, including:
- coronary heart disease
- type 2 diabetes
- osteoarthritis
- stroke
- hypertension
- certain mental health conditions
- some cancers
Many healthy foods, including vegetables, fruits, and beans, are lower in calories than most processed foods. Maintaining a healthy diet can help people stay within their daily limits without monitoring their calorie intake.
Managing Diabetes Through Diet
A healthy diet may help a person with diabetes:
- manage their blood glucose levels
- keep their blood pressure within target ranges
- keep their cholesterol within target ranges
- prevent or delay complications of diabetes
- maintain a moderate weight
People with diabetes must limit their intake of foods with added sugar and salt. They should also consider avoiding fried foods high in saturated and trans fats.
Strong Bones and Teeth
A diet with adequate calcium and magnesium is important for strong bones and teeth. Keeping the bones healthy can minimize the risk of bone issues later in life, such as osteoporosis. Food sources of calcium include:
- dairy products
- kale
- broccoli
- canned fish with bones
Food manufacturers often fortify cereals, tofu, and plant-based milk with calcium. Magnesium is abundant in many foods, and some of the best sources include:
- green leafy vegetables
- nuts
- seeds
- whole grains
Promoting Healthy Diets: A Multi-Sector Approach
Diet evolves over time, being influenced by many social and economic factors that interact in a complex manner to shape individual dietary patterns. healthy foods), individual preferences and beliefs, cultural traditions, and geographical and environmental aspects (including climate change). balanced and healthy diet - requires the involvement of multiple sectors and stakeholders, including government, and the public and private sectors. Governments have a central role in creating a healthy food environment that enables people to adopt and maintain healthy dietary practices. Effective actions by policy-makers to create a healthy food environment include the following:
- Creating coherence in national policies and investment plans - including trade, food and agricultural policies - to promote a healthy diet and protect public health through:
- increasing incentives for producers and retailers to grow, use and sell fresh fruit and vegetables;
- reducing incentives for the food industry to continue or increase production of processed foods containing high levels of saturated fats, trans-fats, free sugars and salt/sodium;
- encouraging reformulation of food products to reduce the contents of saturated fats, trans-fats, free sugars and salt/sodium, with the goal of eliminating industrially-produced trans-fats;
- implementing the WHO recommendations on the marketing of foods and non-alcoholic beverages to children;
- establishing standards to foster healthy dietary practices through ensuring the availability of healthy, nutritious, safe and affordable foods in pre-schools, schools, other public institutions and the workplace;
- exploring regulatory and voluntary instruments (e.g. marketing regulations and nutrition labelling policies), and economic incentives or disincentives (e.g. the addition of front-of-pack labelling to facilitate consumer understanding; and
- providing nutrition and dietary counselling at primary health-care facilities.
- Promoting appropriate infant and young child feeding practices through:
- implementing the International Code of Marketing of Breast-milk Substitutes and subsequent relevant World Health Assembly resolutions;
- implementing policies and practices to promote protection of working mothers; and
- promoting, protecting and supporting breastfeeding in health services and the community, including through the Baby-friendly Hospital Initiative.
WHO's Response to Promote Healthy Diets
The “WHO Global Strategy on Diet, Physical Activity and Health” (14) was adopted in 2004 by the Health Assembly. at global, regional and local levels to support healthy diets and physical activity. In 2010, the Health Assembly endorsed a set of recommendations on the marketing of foods and non-alcoholic beverages to children (15). impact on children of the marketing of foods and non-alcoholic beverages to children. in children, the improvement of breastfeeding, and the reduction of anaemia and low birthweight (9). In 2013, the Health Assembly agreed to nine global voluntary targets for the prevention and control of NCDs. These targets include a halt to the rise in diabetes and obesity, and a 30% relative reduction in the intake of salt by 2025. Action Plan for the Prevention and Control of Noncommunicable Diseases 2013-2020” (10) provides guidance and policy options for Member States, WHO and other United Nations agencies to achieve the targets. With many countries now seeing a rapid rise in obesity among infants and children, in May 2014 WHO set up the Commission on Ending Childhood Obesity. obesity in different contexts around the world (16). In November 2014, WHO organized, jointly with the Food and Agriculture Organization of the United Nations (FAO), the Second International Conference on Nutrition (ICN2). for Action (18) which recommends a set of policy options and strategies to promote diversified, safe and healthy diets at all stages of life. WHO is helping countries to implement the commitments made at ICN2. In May 2018, the Health Assembly approved the 13th General Programme of Work (GPW13), which will guide the work of WHO in 2019-2023 (19). the food supply are identified in GPW13 as part of WHO’s priority actions to achieve the aims of ensuring healthy lives and promote well-being for all at all ages. trans-fats, WHO has developed a roadmap for countries (the REPLACE action package) to help accelerate actions (6).