Eating a nutritious diet throughout life helps prevent malnutrition and various diseases. However, the way people eat has changed due to processed foods, urbanization, and different lifestyles. Nowadays, people tend to consume more unhealthy foods that are high in energy, fat, sugar, and salt, while neglecting fruits, vegetables, and whole grains.

The composition of a healthy diet varies based on individual factors such as age, gender, lifestyle, and physical activity level. It also takes into account cultural context, locally available foods, and dietary customs. Nevertheless, the basic principles of a healthy diet remain the same.

Tips for maintaining a healthy diet:

Fruit and vegetables
Consuming an adequate amount of fruit and vegetables is crucial for a healthy diet. It is recommended to eat at least 400 g, or five portions, of fruit and vegetables per day, as it reduces the risk of noncommunicable diseases (NCDs) and ensures a sufficient intake of dietary fiber.

To improve fruit and vegetable intake, consider the following:
Always include vegetables in your meals.
Choose fresh fruit and raw vegetables as snacks.
Choose fruits and vegetables that are in season.
Aim for a variety of fruits and vegetables in your diet.

Fats
When it comes to fats, it is important to reduce the overall intake of total fat to less than 30% of total energy intake to prevent unhealthy weight gain in adults. Additionally, this helps lower the risk of developing NCDs.

To achieve this, follow these recommendations:
Reduce saturated fats to less than 10% of total energy intake.
Limit trans-fats to less than 1% of total energy intake.
Replace both saturated fats and trans-fats with unsaturated fats, particularly polyunsaturated fats.

To reduce fat intake, consider the following:
Opt for steaming or boiling instead of frying when cooking.
Substitute butter, lard, and ghee with oils that are rich in polyunsaturated fats, such as soybean, canola (rapeseed), corn, safflower, and sunflower oils.
Choose reduced-fat dairy products and lean meats, or trim visible fat from meat.
Limit the consumption of baked and fried foods, as well as pre-packaged snacks and foods (e.g., doughnuts, cakes, pies, cookies, biscuits, and wafers) that contain industrially-produced trans-fats.

Salt, sodium, and potassium
Salt, sodium, and potassium are essential elements in our diet. However, most individuals tend to consume excessive amounts of sodium through salt while not getting enough potassium. This imbalance can lead to high blood pressure, which increases the risk of heart disease and stroke.

To address this issue, it is recommended to reduce salt intake to less than 5 grams per day. It is important to note that many people are unaware of the amount of salt they consume, as it is often hidden in processed foods or added during cooking.

To reduce salt intake, follow these recommendations:
Limit the use of high-sodium condiments like soy sauce, fish sauce, and bouillon when cooking. Avoid salt or high-sodium sauces on the table.
Reduce the consumption of salty snacks can be beneficial
Choose products with a lower sodium content and check nutrition labels before purchasing or consuming food items.

In addition to reducing sodium intake, increasing potassium consumption can help counteract the negative effects of excessive sodium on blood pressure. This can be achieved by incorporating fresh fruits and vegetables into our diet. By making these dietary adjustments, we can promote better cardiovascular health and overall well-being.

Sugars
Sugar intake can be decreased by implementing the following strategies:
Both adults and children should limit their sugar intake to less than 10% of their total energy intake. Consuming less than 5% of total energy intake from sugars would offer even more health benefits. Sugars can increase the risk of tooth decay and contribute to unhealthy weight gain. They can also affect blood pressure and serum lipids, so reducing free sugar intake can help lower the risk factors for cardiovascular diseases.

To reduce sugar intake, follow these recommendations:
Restrict the consumption of foods and beverages that contain excessive amounts of sugar, such as sugary snacks, candies, and sugar-sweetened drinks.
Consume fresh fruits and raw vegetables as snacks instead of sugary snacks. This not only helps reduce sugar intake but also provides essential nutrients.

How do you create a balanced and nutritious diet?

Step 1
Prioritize vegetables and fruits. Fill half of your plate with these colorful and diverse options. Keep in mind that potatoes do not count as vegetables on the Healthy Eating Plate due to their negative impact on blood sugar.

Step 2
Opt for whole grains. Fill a quarter of your plate with whole and intact grains such as whole wheat, barley, quinoa, and brown rice. These have a gentler effect on blood sugar and insulin compared to refined grains like white bread and white rice.

Step 3
Include protein: Reserve another quarter of your plate for protein sources, including tofu, beans, and nuts. These versatile options can be added to salads and pair well with vegetables. Limit your consumption of red meat and avoid processed meats like bacon and sausage.

Step 4
Use healthy plant oils in moderation. Choose oils like olive, canola, soy, corn, sunflower, and peanut. Avoid partially hydrogenated oils that contain unhealthy trans fats. Remember that low-fat does not necessarily mean “healthy.”

Step 5
Hydrate wisely. Drink water, coffee, or tea as your primary beverages. Avoid sugary drinks, limit milk and dairy products to one to two servings per day, and restrict juice intake to a small glass per day.

Step 6
Stay physically active. Maintaining an active lifestyle is crucial for weight control.

Sources:
https://www.who.int/news-room/fact-sheets/detail/healthy-diet
https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/