A healthy diet is one that helps maintain or improve general health. It is thought to be important for lowering health risks, such as obesity, heart disease, diabetes, hypertension and cancer.[1] A healthy diet involves consuming primarily fruits, vegetables, and whole grains to satisfy caloric requirements, provide the body with essential nutrients, phytochemicals, and fibre, and provide adequate water intake. A healthy diet supports energy needs and provides for human nutrition without exposure to toxicity or excessive weight gain from consuming excessive amounts.
World Health Organization
The World Health Organization (WHO) makes the following 5 recommendations with respect to both populations and individuals:
Eat roughly the same amount of calories that your body is using. A healthy weight is a balance between energy consumed and energy that is 'burnt off'.
Increase consumption of plant foods, particularly fruits, vegetables, legumes, whole grains and nuts.
Limit intake of fats, namely saturated fats and trans fats and replace with healthier unsaturated fats.
Limit the intake of granulated sugar. A 2003 report recommends less than 10% simple sugars.
Limit salt / sodium consumption from all sources and ensure that salt is iodized.
The American Heart Association, World Cancer Research Fund, and American Institute for Cancer Research recommends a diet that consists mostly of unprocessed plant foods, with emphasis a wide range of whole grains, legumes, and non-starchy vegetables and fruits. This healthy diet is replete with a wide range of various non-starchy vegetables and fruits, that provide different colors including red, green, yellow, white, purple, and orange. They note that tomato cooked with oil, allium vegetables like garlic, and cruciferous vegetables like cauliflower, provide some protection against cancer. This healthy diet is low in energy density, which may protect against weight gain and associated diseases. Finally, limiting consumption of sugary drinks, limiting energy rich foods, including “fast foods” and red meat, and avoiding processed meats improves health and longevity. Overall, researchers and medical policy conclude that this healthy diet can reduce the risk of chronic disease and cancer.
In addition to dietary recommendations for the general population, there are many specific diets that have primarily been developed to promote better health in specific population groups, such as people with high blood pressure (as in low sodium diets or the more specific DASH diet), or people who are overweight or obese (in weight control diets). However, some of them may have more or less evidence for beneficial effects in normal people as well.
World Health Organization
The World Health Organization (WHO) makes the following 5 recommendations with respect to both populations and individuals:
Eat roughly the same amount of calories that your body is using. A healthy weight is a balance between energy consumed and energy that is 'burnt off'.
Increase consumption of plant foods, particularly fruits, vegetables, legumes, whole grains and nuts.
Limit intake of fats, namely saturated fats and trans fats and replace with healthier unsaturated fats.
Limit the intake of granulated sugar. A 2003 report recommends less than 10% simple sugars.
Limit salt / sodium consumption from all sources and ensure that salt is iodized.
The American Heart Association, World Cancer Research Fund, and American Institute for Cancer Research recommends a diet that consists mostly of unprocessed plant foods, with emphasis a wide range of whole grains, legumes, and non-starchy vegetables and fruits. This healthy diet is replete with a wide range of various non-starchy vegetables and fruits, that provide different colors including red, green, yellow, white, purple, and orange. They note that tomato cooked with oil, allium vegetables like garlic, and cruciferous vegetables like cauliflower, provide some protection against cancer. This healthy diet is low in energy density, which may protect against weight gain and associated diseases. Finally, limiting consumption of sugary drinks, limiting energy rich foods, including “fast foods” and red meat, and avoiding processed meats improves health and longevity. Overall, researchers and medical policy conclude that this healthy diet can reduce the risk of chronic disease and cancer.
In addition to dietary recommendations for the general population, there are many specific diets that have primarily been developed to promote better health in specific population groups, such as people with high blood pressure (as in low sodium diets or the more specific DASH diet), or people who are overweight or obese (in weight control diets). However, some of them may have more or less evidence for beneficial effects in normal people as well.
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