food

Share on Pinterest What five things do you need to take into account to make sure you have a healthy diet? We investigate. Image credit: Iryna Shepetko/Stocksy. Recently, the World Health Organization (WHO) and the Food and Agriculture Organization (FAO) of the United Nations (UN) published a joint statement outlining some key points about what makes a diet healthy. The statement emphasizes the importance of whole foods, especially fruit and vegetables, unsaturated fatty acids, and obtaining an adequate amount of calories from carbohydrates. It also stresses that red meat has been associated with a wide array of diseases and chronic conditions, suggesting that people avoid red meat products. Finally, the report reminds everyone how and why ultra-processed foods, such as fast foods, are harmful to health and best if avoided. Our diets are one of the topmost factors when it comes to health risks. There is strong evidence that a healthy diet can help lower a person’s risk of cardiovascular diseases and dementia. Modeling studies suggest eating healthily could even help prolong a person’s life span. But what elements do all of these diets have in common, and what makes a diet, any diet, healthy? A joint statement recently published by the World Health Organization (WHO) and the Food and Agriculture Organization (FAO) of the United Nations (UN) has sought to outline the “dos” and “don’ts” of healthy dietary habits. It offers an overview of what nutrients are essential, what the best sources for those nutrients are, how many calories each of these nutrients should account for, and which foods a person would do best to avoid. Additionally, two registered dietitian nutritionists (RDNs), not affiliated with the WHO or the FAO, have spoken to Medical News Today to explain the building blocks behind a truly healthy diet. The recent WHO and FAO statement notes that carbohydrates are an essential part of a person’s diet, explaining that they “provide the primary energy source for the body.” According to the report, carbs should make up 45% of total daily calories at a minimum, and no more than 75% of daily calories. The best sources of carbs are: whole grains, such as whole wheat, oats, and rye vegetables fruit pulses, such as peas, beans, and lentils. And an adult’s daily intake of fruit and vegetables should be at least 400 grams. “Carbohydrates are an essential macronutrient, serving as the brain’s primary source of fuel. Adults need at least 130 grams of carbohydrates daily to support proper brain function. The best sources of carbohydrates are complex carbs, which are found in foods like whole grains, legumes, vegetables, low-fat dairy, and nuts and seeds.” “These foods provide not only energy but also important nutrients like potassium, magnesium, and chromium, which support heart health and help regulate blood sugar levels,” she further explained. Fiber — also a type of carb — is important, too, and the joint statement advises that an adult should consume at least 25 grams of “naturally occurring dietary fiber” per day. Speaking to MNT, Molly Rapozo, MS, RDN, CD, a registered dietitian nutritionist and senior nutrition and health educator at the Pacific Neuroscience Institute at Providence Saint John’s Health Center in Santa Monica, CA, explained that “fiber is a part of plants that isn’t fully digested; instead it moves through our bodies picking up stray fats and sugars, feeding the healthy bacteria in our gut, and removing toxins with regular bowel movements.” According to her, “a diet adequate in fiber [content] can help reduce the risk of heart disease and type 2 diabetes.” Some good sources of dietary fiber are vegetables, fruit, whole grains, legumes, nuts, and seeds. While many people may think of fats as unhealthy, the statement notes that “fat is an essential nutrient for proper functioning of cells in the body, and two fatty acids — linoleic acid and [alpha]-linolenic acid — can only be obtained from the diet.” Linoleic acid is an omega-6 fatty acid, while alpha-linolenic acid is an omega-3 fatty acid. Walnuts, sunflower seeds, and almonds are all good sources of omega-6, and fatty fish like tuna and salmon are a source of omega-3. However, alpha-linolenic acid is derived from plant foods instead, especially rapeseed and walnuts. According to the joint statement, in adults, 15–30% of daily calories should come from fats, primarily unsaturated fatty acids, such as those named above. Routhenstein explained for MNT that “fats are necessary for hormone production, brain function, and to absorb fat-soluble vitamins and certain classes of antioxidants.” “Choosing heart-healthy unsaturated fats like [those obtained from] avocados, nuts, and seeds protect[s] our heart health and help[s] to support healthy blood pressure and cholesterol levels,” she further advised. “Proteins provide the building blocks for much of the structural elements of the body, such as muscle, as well as functional molecules such as hormones and enzymes,” the joint statement notes. It advises that 10–15% of daily calories should come from proteins, and that these can be obtained from a mix of animal and plant sources. However, it also notes that plant protein sources may be more beneficial for the cardiovascular and metabolic health of adults. Rapozo explained that: “Proteins are the building blocks for muscles, enzymes, and important hormones in our bodies. Older adults have additional protein needs to maintain muscle mass and strength, as well as bone health, immunity, and more. Protein needs vary; however, research shows it should be over