A recent joint statement from the World Health Organization (WHO) and the Food and Agriculture Organization (FAO) of the United Nations highlights the essential elements of a healthy diet. This comprehensive review underlines the significance of consuming whole foods, particularly fruits and vegetables, unsaturated fatty acids, and essential carbohydrates while cautioning against the intake of red meat and ultra-processed foods.
Carbohydrates are recognized as a crucial part of a balanced diet. According to the WHO and FAO, carbs should constitute 45% to 75% of daily caloric intake, with whole grains, fruits, vegetables, and pulses being recommended sources. The statement also emphasizes a minimum daily intake of 400 grams of fruits and vegetables. Michelle Routhenstein, a preventive cardiology dietitian, stresses the importance of complex carbohydrates found in these food groups, which provide vital nutrients such as potassium and magnesium that support heart health. Additionally, adults are advised to consume at least 25 grams of natural dietary fiber daily, which aids in reducing heart disease and type 2 diabetes risks.
Fats, often misunderstood, are also essential for bodily functions. The statement clarifies that fats, particularly unsaturated fatty acids, should account for 15% to 30% of daily calories. Sources of healthy fats include walnuts, almonds, avocados, and fatty fish. These fats are crucial for hormone production and brain function, as explained by Routhenstein, who emphasizes choosing heart-healthy fats to maintain cholesterol levels and blood pressure.
Proteins, the building blocks for muscles and enzymes, should make up 10% to 15% of daily caloric intake. Both animal and plant-based proteins are important, though plant proteins may offer additional cardiovascular benefits. According to Molly Rapozo, a registered dietitian nutritionist, older adults should aim for higher protein intake to maintain muscle mass and bone health, recommending sources like lean poultry, legumes, Greek yogurt, and seeds.
The statement warns against ultra-processed foods, which often contain high levels of sodium and free sugars. Such foods are linked to various health issues, including increased risks of cardiovascular disease and cognitive decline. Rapozo suggests reading ingredient labels to avoid products with artificial additives, commonly found in items like chicken nuggets and packaged snacks.
Lastly, the statement advises limiting red meat consumption due to its potential health risks, including links to cancer and cardiovascular problems. Experts like Routhenstein and Rapozo recommend focusing on what foods to include, such as vegetables, whole grains, and healthy fats, to enhance diet quality and support long-term health.
The insights from the WHO and FAO statement provide valuable guidance for building a healthy diet. By prioritizing whole foods, appropriate proportions of carbohydrates, fats, and proteins, and being mindful of red meat and ultra-processed food consumption, individuals can significantly improve their overall health and potentially extend their lifespan.
Source: Medicalnewstoday
