What is healthy diet
A healthy diet is a diet that helps to maintain our health. A healthy diet provides the body essential nutrition: fluid, macro and micronutrients etc.
For healthy people, A healthy diet is not complicated, and contains mostly fruits and vegetables . Various nutrition guides are published by governmental institutions to educate individuals on Why they should be eating to be healthy. Nutrition facts labels are also mandatory, to allow consumers to choose between foods based on the components relevant to health.
A healthy lifestyle includes having exercise every day along with eating a healthy diet like fruits and vegetables . A healthy lifestyle prevent us from disease risks, such as obesity, heart disease, hypertension and cancer.
World Health OrganizationEdit
The World Health Organization (WHO) makes the following 5 recommendations
1. Maintain a healthy weight by eating roughly the same number of calories that your body is using.
2. Limit intake of fats. Not more than 30% of the total calories should come from fats. Prefer unsaturated fats to saturated fats.
3. Eat at least 400 grams of fruits and vegetables per day (potatoes, sweet ). A healthy diet also contains legumes (e.g. beans), whole grains and nuts.
4. Limit the intake of simple sugars to less than 10% of calorie (below 5% of calories or 25 grams may be even better)
5. Limit salt / sodium from all sources and ensure that salt is iodized. Less than 5 grams of salt per day can reduce the risk of cardiovascular disease.
WHO stated that insufficient vegetables and fruit is the cause of 2.8% of deaths worldwide.
Other WHO recommendations include ensuring that foods chosen have sufficient vitamins and minerals, and replacing saturated fats with polyunsaturated fats in the diet can reduce the risk of coronary artery disease and diabetes.
United States Department of Agriculture
The Diet Guidelines for Americans by the United States Department of Agriculture (USDA) recommends three healthy diet plan, summarized in table below .
Food group/subgroup (units)
1. Healthy U.S. patterns
2. Healthy Vegetarian patterns
3. Healthy Med-style patterns
Fruits (cup eq) 2. 2 2.5
Vegetables. 2.5 . 2.5 . 2.5
Dark green 1.5/wk 1.5/wk 1.5/wk
Red/orange. 5.5/wk 5.5/wk 5.5/wk
Starchy. 5/wk 5/wk. 5/wk
Legumes. 1.5/wk . 3/wk 1.5/wk
Others. 4/wk. 4/wk 4/wk
Grains (oz eq). 6. 6.5. 6
Whole. 3. 3.5 3
Refined. 3. 3. 3
Dairy (cup eq). 3. 3 . 2
Protein Foods . 5.5 3.5. . 6.5
Meat 12.5/wk — 12.5/wk
Poultry. 10.5/wk — 10.5/wk
Seafood. 8/wk. — 15/wk
Eggs. 3/wk 3/wk . 3/wk
Nuts/seeds. 4/wk. 7/wk. 4/wk
Processed Soy. 0.5/wk 8/wk 0.5/wk
Oils (grams). 27. 27. 27
Solid fats limit. 18 21. 17
sugars limit . 30 . . 36 29
The American Heart Association, World Cancer Research Fund, and American Institute for Cancer Research recommend 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 full of 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 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, including “fast foods” and red meat, and avoiding processed meats improves health .
Overall, researchers and medical policy conclude that this healthy diet can reduce the risk of chronic disease and cancer. In children, consuming less than 25 grams of added sugar is recommended per day.