Nutrition and Healthy Eating is a complicated topic that can be confusing, especially for those who are not health professionals. Nutrition articles that are posted online can be filled with contradictory advice and recommendations, making it easy to get lost in the details.
The World Health Organization (WHO) states that a healthy diet is an essential part of good health and wellbeing. It helps to reduce the risk of chronic diseases and improves mental health, as well as enabling people to achieve and maintain a healthy weight.
It is important to eat a variety of foods, with a balanced diet that includes all food groups, in the right amounts and combinations. A diverse diet helps ensure people receive all the vitamins, minerals and other nutrients they need to stay healthy.
An eating plan that focuses on healthy foods can help reduce the risk of health problems, such as heart disease and cancer, while also keeping you satisfied and feeling great. It’s a good idea to eat a range of fruits and vegetables and starchy carbohydrates, such as bread, rice, pasta and cereals, and limit fat, salt and added sugar.
Avoid foods with high levels of saturated fat and trans-fats, as these increase the risk of heart disease, diabetes and some cancers. Instead, choose unsaturated fats from sources like fish, avocado and nuts.
Keep sodium to less than 1.5g per 100g, and limit it to less than 6g per day for adults and children. It is not good to have too much salt, as it can cause high blood pressure.
Getting enough calcium is essential for healthy bones and teeth. Try to include dairy products, such as milk, cheese, and yogurt, in your diet.
Carbohydrates should make up around a third of your daily intake, with wholegrain or high-fibre varieties being healthier. They contain more fibre than refined carbohydrates and can help you feel fuller for longer.
Refined grains and white flour products can have large amounts of added sugars. These can lead to weight gain and increase your risk of heart disease, type 2 diabetes and some cancers.
Read the labels on foods to learn what’s in them and how much you should eat. It’s easy to be misled by misleading labels and advertising, so it’s important to look for the key ingredients on food labels.
A healthy diet is made up of a wide range of foods, with a balance between protein, carbs and fat. It should contain a good variety of fruits, vegetables, and low-fat dairy products. It should also include a small portion of meat, poultry and fish.
Consuming the recommended amounts of all foods can reduce the risk of health problems, including noncommunicable diseases. A healthy diet can also support people to meet their physical activity requirements.
It can be challenging to eat healthily, especially for those who are hungry or live in a poor area. Public health interventions that focus on helping people to get more of the foods they need can help reduce this.
