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Healthy Diet - Coggle Diagram
Healthy Diet
Healthy diets for adults
Eat fruits, vegetables, legumes (e.g. lentils, beans), nuts and whole grains (e.g. unprocessed maize, millet, oats, wheat, brown rice) everyday.
Eat at least 5 portions of fruit and vegetables a
day (at least 400 g)
Limit total energy intake from free sugars to around 12 level teaspoons (which is equivalent to 50 g)
Limit total energy intake from fats to less than
30%
Limit salt to less than 5 g per day (equivalent to approximately 1 teaspoon) and use iodized salt.
Practical advice on maintaining a healthy diet
Fruits and
vegetables
Eating at least 400 g, or 5 portions, of fruits and vegetables per day reduces the risk of noncommunicable diseases (2), and helps ensure an adequate daily intake of dietary fibre.
Fats
Reducing the amount of total fat intake to less than 30% of total energy intake helps prevent unhealthy weight gain in the adult population.
Salt, sodium and
potassium
Most people consume too much sodium through salt (corresponding to an average of 9–12 g of salt per day) and not enough potassium. High salt consumption and insufficient potassium intake (less than 3.5 g) contribute to high blood pressure, which in turn increases the risk of heart disease and stroke.
Sugars
The intake of free sugars should be reduced throughout the life course. Evidence indicates that in both adults and children, the intake of free sugars should be reduced to less than 10% of total energy intake, and that a reduction to less than 5% of total energy intake provides additional health benefits.
Healthy diet for infants and young children
Infants should be breastfed exclusively during the first 6
months of life.
Infants should be breastfed continuously until 2 years of age
and beyond.
From 6 months of age, breast milk should be complemented
with a variety of adequate, safe and nutrient-dense complementary foods. Salt and sugars should not be added to complementary foods.
How to promote healthy diet
Creating coherence in national policies and investment plans including trade, food and agricultural policies to promote a healthy diet and protect public health:
• increase incentives for producers to grow and retailers to use and sell fresh fruits and vegetables
Encouraging consumer demand for healthy foods and meals:
• support point-of-sale information, including through nutrition labelling that ensures accurate, standardized and comprehensible information on nutrient contents in food in line with the Codex Alimentarius Commission guidelines
Promoting appropriate infant and young child feeding practices:
• promote, protect and support breastfeeding in health services and the community, including through the Baby-friendly Hospital Initiative.
Key facts
A healthy diet helps protect against malnutrition and diet-related noncommunicable diseases such as diabetes, heart disease, stroke and cancer.
BEAT MALNUTRITION AND
NONCOMMUNICABLE DISEASES
A healthy diet helps protect against malnutrition in all its forms, as well as diet-related noncommunicable diseases, including diabetes, heart disease, stroke and cancer.
GLOBAL RISKS
Unhealthy diet and lack of physical activity are leading global risks to health.
START EARLY IN LIFE
Healthy dietary practices start early in life – breastfeeding fosters healthy growth and improves cognitive development, and may have longerterm health benefits like reducing the risk of becoming overweight or obese and developing noncommunicable diseases later in life.
BALANCE CALORIES
Energy intake (calories) should be in
balance with energy expenditure.
LIMIT FAT INTAKE
Evidence indicates that total fat should not exceed 30% of total energy intake to avoid unhealthy weight gain (1,2,3), with a shift in fat consumption away from saturated fats to unsaturated fats (3), and towards the elimination of industrially-produced trans fats (4).
LIMIT SALT INTAKE
Keeping salt intake to less than 5 g per day helps prevent hypertension and reduces the risk of heart disease and stroke in the adult population (6).
LIMIT SUGAR INTAKE
Limiting intake of free sugars to less than 10% of total energy intake (2,5) is part of a healthy diet. A further reduction to less than 5% of total energy intake is suggested for additional health benefits (5).
Overview
Consuming a healthy diet throughout a person’s life helps prevent malnutrition in all its forms as well as a range of diet-related noncommunicable diseases and conditions. But the increased consumption of processed food, rapid urbanization and changing lifestyles have led to a shift in dietary patterns. People are now consuming more foods high in energy, fats and free sugars or salt/sodium, and many do not eat enough fibre-rich fruits, vegetables and whole grains.
Sumber: © World Health Organization 2019
Adopt healthy dietary practices:
• balance calories in with calories out
• limit fat intake
• shift from saturated to unsaturated fats
• eliminate industrially-produced trans fats
• limit sugars and salt intake