Wafers, and cooking oils and spreads) and ruminant trans-fats (found in meat and dairy foods from ruminant animals, such as cows, sheep, goats and camels). Oil, cream, cheese, ghee and lard) and trans-fats of all kinds, including both industrially-produced trans-fats (found in baked and fried foods, and pre-packaged snacks and foods, such as frozen pizza, pies, cookies, biscuits, Unsaturated fats (found in fish, avocado and nuts, and in sunflower, soybean, canola and olive oils) are preferable to saturated fats (found in fatty meat, butter, palm and coconut
Healthy meal planning free#
Free sugars are all sugars added to foods or drinks by the manufacturer, cook or consumer, as well as sugars naturally present in honey, syrups, fruit juices and fruit juice concentrates. Less than 10% of total energy intake from free sugars (2, 7), which is equivalent to 50 g (or about 12 level teaspoons) for a person of healthy body weight consuming about 2000 calories per day, but ideally is less than 5% of totalĮnergy intake for additional health benefits (7).five portions) of fruit and vegetables per day (2), excluding potatoes, sweet potatoes, cassava and other starchy roots. unprocessed maize, millet, oats, wheat and brown rice).
lentils and beans), nuts and whole grains (e.g. The basic principles of what constitutes a healthy diet remain the same.
age, gender, lifestyle and degree of physical activity), cultural context, locally available foods and dietary customs. The exact make-up of a diversified, balanced and healthy diet will vary depending on individual characteristics (e.g. People are now consuming more foods high in energy, fats, free sugars and salt/sodium, and many people do not eat enough fruit, vegetables and other dietary fibre such as whole grains. Lifestyles have led to a shift in dietary patterns. However, increased production of processed foods, rapid urbanization and changing WHO Member States have agreed to reduce the global population’s intake of salt by 30% by 2025 they have also agreed to halt the rise in diabetes and obesity in adults and adolescents as well as in childhood overweight by 2025 (9, 10).Ĭonsuming a healthy diet throughout the life-course helps to prevent malnutrition in all its forms as well as a range of noncommunicable diseases (NCDs) and conditions.Keeping salt intake to less than 5 g per day (equivalent to sodium intake of less than 2 g per day) helps to prevent hypertension, and reduces the risk of heart disease and stroke in the adult population (8).A further reduction to less than 5% of total energy intake is suggested for additional health benefits (7). Limiting intake of free sugars to less than 10% of total energy intake (2, 7) is part of a healthy diet.Intake of saturated fats should be less than 10% of total energy intake, and intake of trans-fats less than 1% of total energy intake, with a shift in fat consumption away from saturated fats and trans-fats to unsaturated fats (3), and towards the goal of eliminating industrially-produced trans-fats (4, 5, 6). To avoid unhealthy weight gain, total fat should not exceed 30% of total energy intake (1, 2, 3). Energy intake (calories) should be in balance with energy expenditure.
Healthy dietary practices start early in life – breastfeeding fosters healthy growth and improves cognitive development, and may have longer term health benefits such as reducing the risk of becoming overweight or obese and developing NCDs later in life.Unhealthy diet and lack of physical activity are leading global risks to health.A healthy diet helps to protect against malnutrition in all its forms, as well as noncommunicable diseases (NCDs), including diabetes, heart disease, stroke and cancer.
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