Maintaining a Healthy Diet for a Lifetime
Maintaining a healthy diet throughout life not only prevents malnutrition in all its forms but also reduces the risk of developing non-communicable chronic diseases (NCDs) and other health conditions. However, the rise in processed food production, rapid urbanization, and lifestyle changes have significantly impacted eating habits. Today, there is an increased consumption of calorie-dense foods high in fats, sugars, and sodium, while the intake of fruits, vegetables, and dietary fiber remains insufficient.
Healthy and Diverse Eating
The exact composition of a balanced and healthy diet varies according to individual factors such as age, gender, lifestyle, physical activity level, cultural context, and locally available foods. However, the fundamental principles of healthy eating are universal.
Key Facts
✔ A healthy diet protects against malnutrition and chronic diseases such as diabetes, cardiovascular diseases, strokes, and cancer.
✔ Poor dietary habits and lack of physical activity are global health risk factors.
✔ Healthy eating habits should be encouraged from childhood. Breastfeeding, for example, promotes healthy growth, enhances cognitive development, and reduces the risk of obesity and NCDs in the future.
✔ Caloric intake should be balanced with energy expenditure to avoid excessive weight gain.
✔ Fat consumption should be moderate, with saturated fats making up less than 10% of total caloric intake and trans fats less than 1%.
✔ Free sugars should account for less than 10% of daily caloric intake, with a recommendation to reduce this percentage to below 5% for additional health benefits.
✔ Salt intake should be limited to less than 5g per day (less than 2g of sodium) to prevent hypertension and reduce the risk of cardiovascular diseases.
✔ The World Health Organization (WHO) has set targets to reduce global salt consumption by 30% and curb the rise of diabetes and obesity by 2025.
Recommendations for a Healthy Diet
For Adults:
✅ Consume fruits, vegetables, legumes (such as beans and lentils), nuts, and whole grains (such as brown rice, oats, and whole wheat).
✅ Eat at least 400g (or five servings) of fruits and vegetables daily, excluding potatoes and other starchy tubers.
✅ Reduce free sugar intake to less than 10% of daily caloric intake, preferably below 5%.
✅ Ensure that less than 30% of daily calories come from fats, prioritizing unsaturated fats (found in fish, avocados, nuts, and vegetable oils) while avoiding industrial trans fats.
✅ Reduce salt intake to less than 5g per day, using iodized salt.
For Infants and Young Children:
Proper nutrition in early life promotes healthy growth, enhances cognitive development, and reduces the risk of obesity and NCDs in the future. It is recommended to:
🍼 Exclusively breastfeed for the first six months of life.
🥄 Continue breastfeeding up to two years or beyond.
🥗 Introduce nutritious and safe foods from six months of age, without added salt or sugar.
Adopting healthy eating habits is one of the fundamental pillars for maintaining good quality of life and preventing diseases. Small dietary changes can make a significant difference in long-term health! 💚
