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Share on PinterestWhat five things should you take into account to eat healthily? We investigate. Image credit: Iryna Shepetko/Stocksy.
- Recently, the World Health Organization (WHO) and the Food and Agriculture Organization (FAO) of the United Nations (UN) published a joint statement outlining some key points about what makes a diet healthy.
- The statement emphasizes the importance of whole foods, especially fruits and vegetables, unsaturated fatty acids and obtaining an adequate amount of calories from carbohydrates.
- It also highlights that red meat has been linked to a wide range of diseases and chronic conditions, suggesting people are avoiding red meat products.
- Finally, the report reminds everyone how and why ultra-processed foods, such as fast food, are harmful to health and are best avoided.
But what elements do all these diets have in common, and what makes a diet, any diet, healthy?
A joint statement recently published by the World Health Organization (WHO) and the Food and Agriculture Organization (FAO) of the United Nations (UN) has attempted to map out the ‘do’s’ and ‘don’ts’ of healthy eating habits.
It provides an overview of which nutrients are essential, what the best sources for those nutrients are, how many calories each of these nutrients should contain, and which foods a person should avoid.
In addition, two registered dietitian nutritionists (RDNs), not affiliated with WHO or FAO, spoke with Medical news today to explain the building blocks behind a truly healthy diet.
The recent WHO and FAO statement notes that carbohydrates are an essential part of one’s diet, explaining that they “provide the primary source of energy for the body.”
According to the report, carbohydrates should make up at least 45% of total daily calories, and no more than 75% of daily calories.
The best sources of carbohydrates are:
- whole grainssuch as whole wheat, oats and rye
- vegetables
- fruit
- legumes, such as peas, beans and lentils.
And the daily intake of vegetables and fruits for an adult should be at least 400 grams.
“Carbohydrates are an essential macronutrient and serve as the brain’s main source of fuel. Adults need at least 130 grams of carbohydrates daily to support proper brain function. The best sources of carbohydrates are complex carbohydrates, found in foods such as whole grains, legumes, vegetables, low-fat dairy products, and nuts and seeds.
Fiber – also a type of carbohydrate – is also important, and the joint statement recommends that an adult should consume at least 25 grams of ‘naturally occurring dietary fibre’ per day.
Speak with MNT, Molly Rapozo, MS, RDN, CDa registered dietitian nutritionist and senior nutrition and health educator at the Pacific Neuroscience Institute at Providence Saint John’s Health Center in Santa Monica, CA, explained that “fiber is a part of plants that is not completely digested; instead, it moves through our bodies absorbing stray fats and sugars, feeding the healthy bacteria in our intestines and removing toxins with regular bowel movements.
Some good sources of dietary fiber include vegetables, fruits, whole grains, legumes, nuts and seeds.
While many people may view fats as unhealthy, the statement notes that “fat is an essential nutrient for the proper functioning of the body’s cells, and two fatty acids – linoleic acid And (alpha)-linolenic acid – can only be obtained through diet.”
Linoleic acid is one omega-6 fatty acidwhile alpha-linolenic acid is a omega-3 fatty acid. Walnuts, sunflower seeds and almonds are all good sources of omega-6, and fatty fish such as tuna and salmon are a source of omega-3.
However, alpha-linolenic acid comes from plant foods, especially canola and walnuts.
According to the joint statement, in adults, 15-30% of daily calories should come from fats, mainly unsaturated fatty acids such as those mentioned above.
Routhenstein explained MNT that “fats are necessary for hormone production, brain function, and to absorb fat-soluble vitamins and certain classes thereof antioxidants.”
“Choosing heart-healthy unsaturated fats such as avocados, nuts and seeds protects our heart health and helps support healthy fats. blood pressure And cholesterol levels,” she further advised.
“Proteins provide the building blocks for many of the body’s structural elements, such as muscle, as well as functional molecules such as hormones and enzymes,” the joint statement said.
It recommends that 10-15% of daily calories should come from protein, and that this can be obtained from a mix of animal and plant sources.
However, it also notices this vegetable protein sources may be more beneficial for cardiovascular and metabolic health in adults.
“Proteins are the building blocks for muscles, enzymes and important hormones in our body. Older adults have extra protein needs to maintain muscle mass and strength, as well as bone health, immunity and more. Protein needs vary; however, research shows that this should be across the (United States). recommended dietary supplement of 0.8 (grams per kilogram) body weight.”
“Most healthy older adults – excluding those with kidney disease – should consume 1 to 1.2 grams of protein per kilogram of body weight daily,” she advised. “That’s 68-82 grams for a 150-pound person.”
Rapozo also noted that “this daily total should be spread out throughout the day because we become less efficient at processing protein as we age,” and suggested that a person should aim for 25-30 grams of protein per meal.
As for the best protein sources, she recommended:
- lean poultry
- oily fish
- legumes (i.e. dried beans, lentils and split peas)
- Greek yogurt
- cottage cheese
- nuts
- seeds
She also advised that “cow, soy or pea-based milks all contain protein, while many nut milks are not a good source.”
The joint statement further notes that sodium – that is, salt – is an essential mineral and should therefore be present in our diet in moderate amounts.
At “high intakes it is associated with increased blood pressure, which can lead to cardiovascular disease,” it warns. An adult should therefore not consume more than 2 grams of sodium per day, ‘which corresponds to 5 grams of table salt’.
The WHO-FAO joint statement further warns that “free sugars are not essential nutrients and (their) intake should be limited to less than 10% of daily energy intake,” noting that it is even better if less than 5% of calorie intake comes from sugars.
Ultra-processed foods – described as foods that have undergone industrial processing “that alters the structure of the original food ingredients” – often contain large amounts of added salt and sugar, as well as substances such as flavor enhancers.
For this reason, the WHO and FAO do not recommend these types of foods. Nutritionists fully agree with this assessment, based on all available evidence.
Rapozo said that if someone is unsure whether or not a food product qualifies as “ultra-processed,” they should “read the ingredient labels to … avoid additives” such as “artificial flavors and colors, sweeteners, hydrogenated oils, preservatives and other manufactured additives.”
“Ask yourself if you can find these ingredients in your own kitchen or (if) they are more like a chemical concoction? Ultra-processed ingredients can be found in chicken nuggets, frozen meals, hot dogs, packaged soups, soft drinks, breakfast cereals, as well as salty or sweet snacks such as chips, crackers and cookies.
“These additives are considered anti-inflammatory and contribute to chronic diseases. A higher intake of ultra-processed foods is directly linked to a higher risk of premature death from all causes, especially cancer and cardiovascular disease,” Rapozo explains. “Additionally, consumption of ultra-processed foods is strongly associated with frailty risk in older adults.”
Finally, the WHO-FAO joint statement emphasizes that red meat such as pork and beef, while a popular food choice, can be harmful to health even in small quantities.
“In adults, high red meat intake is associated with an increased risk of several diseases and evolving evidence shows that consumption of processed red meat, even at low levels, may have negative health consequences,” the statement reads. declaration.
However, according to Routhenstein, “when it comes to maintaining a healthy diet, it is more important to focus on what you can include, rather than what to avoid.”
Rapozo agreed and recommended that we modify our existing diets in ways guaranteed to make them healthier:
“We can adapt our diets to improve brain health by including vegetables, fruits, starches – such as whole grains, legumes and potatoes – as well as lean proteins, oily fish and plant-based fats such as nuts, seeds, avocado, olives , and olive oil. Cut back on highly processed snacks, fatty meats including bacon and sausage, sugar and other refined carbohydrates.