Healthy Plate, Happy Body: Enjoying (Not Skimping) on Good Nutrition
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Balancing flavor and health
Are you striving for a healthier diet? If so, you’re likely steering clear of sugar, fats, and salt like the plague! Avoiding these three “notorious” ingredients is touted as essential for preventing diseases such as cardiovascular issues, diabetes, kidney diseases, and other debilitating conditions often associated with lifestyle choices, which can also be financially burdensome to treat.
For food enthusiasts, this often entails the challenging endeavor of reducing consumption of those indulgent, salty, greasy, and sugary treats that add sweetness and flavor to life (pun unintended)!
However, the reality is that a nutritious diet doesn’t have to equate to bland or unappetizing meals. The key lies in moderation and, of course, variety.
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According to the World Health Organization (WHO), a balanced diet should encompass a wide array of foods, including fruits, vegetables, legumes, nuts, and whole grains. WHO recommends consuming at least 400 g of fruits and vegetables daily, excluding starchy roots like potatoes.
Starch, sugar-free diet for adults
Limiting the intake of free sugars to less than 10% of total energy intake, ideally less than 5%, is advised, especially for adults, WHO suggested. Free sugars include added sugars and those naturally present in honey, syrups, and fruit juices.
Additionally, less than 30% of total energy intake should come from fats, with preference given to unsaturated fats found in fish, avocado, and nuts. Saturated fats and trans-fats, especially industrially-produced ones, should be minimized.
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It is also suggested to reduce saturated fats to less than 10% and trans-fats to less than 1% of total energy intake. Daily salt intake should be limited to less than 5 g, preferably iodized salt.
Importance of nutrition and breastfeeding for child growth
Optimal nutrition in the first two years of a child’s life is crucial for healthy growth, cognitive development, and reducing the risk of obesity and noncommunicable diseases (NCDs) later on.
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Similar to adults, a healthy diet for infants and children is recommended, with a few additional key points:
1. Exclusive breastfeeding is advised for the first six months of life.
2. Breastfeeding should continue alongside complementary foods until at least two years of age and beyond.
3. Starting from 6 months of age, breast milk should be supplemented with nutrient-rich complementary foods, avoiding the addition of salt and sugars.
WHO advises for adherence to WHO guidelines on food and beverage marketing, especially targeting children, is important.
Food choices for a healthy heart and a longer life
Achieving longevity no longer requires seeking the fountain of youth. Among the secrets of long life is the inclusion of certain food items, such as fruits and fish, in one’s diet.
A study published in the European Heart Journal evaluated diets from 80 countries and found that emphasizing fruits, vegetables, nuts, legumes, fish, and whole-fat dairy was associated with lower risks of cardiovascular disease (CVD) and premature death globally.
The study, led by Dr. Andrew Mente from McMaster University, Canada, suggests that including unprocessed red meat or whole grains had little impact on health outcomes.
The study introduced a healthy diet score based on six foods linked with longevity: fruits, vegetables, legumes, nuts, fish, and dairy, mainly whole fat. Results indicated that adhering to this diet was associated with reduced mortality and incidence of CVD. Adjustments for various factors were made in the analysis, highlighting the significance of these dietary patterns in promoting heart health across diverse populations.
Healthy diet on a policy level
According to the WHO, governments play a crucial role in fostering a healthy food environment conducive to the adoption and maintenance of healthy dietary practices. To achieve this, policymakers can take several effective actions.
Among these actions, governments must ensure consistency in national policies and investments across sectors such as trade, food, and agriculture to promote healthy diets and protect public health. They should offer incentives to producers and retailers to prioritize fresh fruits and vegetables, while reducing incentives for processed foods high in saturated fats, trans-fats, sugars, and sodium. Encouraging food reformulation to decrease harmful components, particularly industrially-produced trans-fats, is vital, as implied by the WHO.
Moreover, establishing standards to ensure the availability of nutritious, safe, and affordable foods in places such as schools, public institutions, and workplaces is crucial for fostering healthy eating habits. Lastly, exploring regulatory measures, nutrition labeling policies, and economic incentives like taxation and subsidies can help promote healthier diets.
Sources:
https://www.who.int/news-room/fact-sheets/detail/healthy-diet
https://www.sciencedaily.com/releases/2023/07/230706231355.htm
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