What is a healthy diet as per WHO?

A healthy diet is a must for good health. It plays a critical role in preventing non-communicable diseases (NCDs) and improving overall well-being. The World Health Organization (WHO) provides comprehensive guidelines on what adds to a healthy diet, focusing on balanced nutrient intake, portion control, and the avoidance of harmful dietary components.

Here’s a closer look at the key elements of a healthy diet according to WHO . The core components of a healthy diet According to WHO, a healthy diet should include a variety of foods to ensure that the body gets all the necessary nutrients . Key components include: WHO recommends consuming at least 400 grams of fruits and vegetables per day, excluding starchy roots like potatoes.

This intake reduces the risk of NCDs and ensures adequate dietary fibre. Foods such as lentils, beans, nuts, and whole grains (e.g.

, oats, and brown rice) are rich in protein, fibre, and essential micronutrients. They are vital for maintaining a balanced diet . Fats should make up less than 30% of total energy intake, with a preference for unsaturated fats found in fish, avocados, nuts, and vegetable oils.

Saturated fats should be limited to less than 10%, and trans fats, particularly industrially-produced trans fats, should be avoided altogether. In terms of sugar: Less should be more The WHO stresses that free sugars should constitute less than 10% of total energy intake, equivalent to about 50 grams or roughly 12 teaspoons per day for an average ad.