Recently, the World Health Organization (WHO) issued the latest healthy diet recommendations, emphasizing that eating a healthy diet throughout the life cycle can help people prevent various forms of imbalance and a series of non-communicable diseases (NCD). However, due to the increase of processed food output, rapid urbanization and lifestyle changes, the dietary pattern has changed. People eat more foods with high energy, high saturated fat, high trans fat, high sugar or high salt/sodium, and many people eat less dietary fiber foods such as fruits, vegetables and whole grains. Therefore, the latest healthy dietary recommendations of the World Health Organization mainly include the following aspects:

A healthy diet can help people prevent all nutritional imbalance diseases and non-communicable diseases, such as obesity, diabetes, heart disease, stroke and cancer.

◆ Unhealthy diet and lack of physical exercise are the main risk factors for health.

The behavior of healthy eating needs to start early in life-breastfeeding may bring long-term benefits, such as reducing the risk of overweight and obesity in children and adolescents.

◆ Energy intake should be balanced with energy consumption. Evidence shows that in order to avoid unhealthy weight gain, total fat should not exceed 30% of total energy intake, fat consumption should be changed from saturated fat to unsaturated fat, and industrial trans fat should be eliminated.

◆ Limit the intake of free sugar, which should be lower than 10% of total energy. As part of a healthy diet, reducing to 5% of total energy will have more health benefits.

Keeping salt intake below 5g/day can help adults prevent hypertension and reduce the risk of heart disease and stroke.

◆ WHO member countries have reached a consensus that the global per capita salt intake will be reduced by 30% by 2025 to curb the rise of diabetes and obesity.

For adults

A healthy diet includes:

◆ Fruits, vegetables, beans (such as lentils and beans), nuts and whole grains (such as unprocessed corn, millet, oats, wheat and brown rice);

◆ At least 400g (5 servings) of fruits and vegetables every day. Fruits and vegetables do not include tuberous starchy foods such as potatoes, sweet potatoes and cassava;

◆ Free sugar intake should be less than 10% of total energy, about 50g, and less than 5% of total energy may be more beneficial to health. Free sugar is mostly added to food by producers, chefs or consumers, and also naturally exists in honey, syrup, fruit juice and concentrated fruit juice;

◆ Fat intake is less than 30% of total energy. Unsaturated fats (from fish, avocados, nuts, sunflowers, rapeseed oil and olive oil) are better than saturated fats (from fat, butter, palm oil and coconut oil, cream, cheese, ghee and lard). Industrial trans fats (found in processed foods, fast food, snacks, fried foods, frozen pizza, pies, biscuits, margarine and spread foods) are not part of a healthy diet;

◆ Eat less than 5 grams of salt (equivalent to about 1 teaspoon) every day and eat iodized salt.

infants and young children

The first two years of a child's life are very important, because getting the best nutrition during this period can reduce the risk of death and non-communicable diseases. It also promoted better development, healthy growth and all-round development.

Suggestions for healthy eating for infants are similar to those for adults, but the following contents are also important.

◆ Infants should insist on exclusive breastfeeding for the first 6 months.

◆ Infants and young children should continue breastfeeding until they are 2 years old or longer.

Starting from the sixth month, in addition to breast milk, a series of appropriate, safe and nutritionally fortified complementary foods should be added. Salt and sugar should not be added to complementary food.

Practical suggestions for realizing healthy diet

Fruits and vegetables

Eating at least 5 servings or 400 grams of fruits and vegetables a day can reduce the risk of non-communicable diseases and help ensure proper dietary fiber intake every day.

To increase the intake of fruits and vegetables, you can:

◆ Always eat a meal with vegetables;

◆ Eat fruits and raw vegetables as snacks;

◆ Eat fresh vegetables in season;

Choose different kinds of fruits and vegetables.

fat

Reducing total fat intake can help prevent unhealthy weight gain in adults, while reducing saturated fat and trans fat intake can reduce the risk of developing non-communicable diseases.

Fat intake can be reduced in the following ways:

◆ Change the cooking method-remove fat from meat, replace butter with other foods, and use vegetable oil (non-animal oil); Boiling, steaming and baking instead of frying;

◆ Avoid eating processed foods containing trans fats;

Limit the intake of foods with high saturated fat (such as cheese, ice cream, fat, etc. ).

Salt, sodium and potassium

Most people eat too much sodium (equivalent to an average of 9-12g of salt every day), but not enough potassium through salt. High salt intake and insufficient potassium intake (below 3.5g) cause hypertension, which in turn increases the risk of heart disease and stroke. If people's salt intake is reduced below the recommended level of 5g/ day, millions of people can be prevented from dying every year.

People usually don't know how much salt they eat. In many countries, most of the salt comes from processed foods (such as ready-to-eat food, processed meat, such as bacon, ham and sausage, cheese and salty snacks) or foods with high daily consumption (such as bread). Salt is often added in cooking (such as beef soup and concentrated solid soup) or on the table (seasoning salt, soy sauce and fish sauce).

You can reduce salt consumption in the following ways:

◆ Do not add salt, soy sauce or fish sauce when preparing food;

◆ No salt is added to the table;

◆ Limit the consumption of salty snacks.