- Recently, the World Health Organization (WHO) and the United Nations Food and Agriculture Organization (FAO) released a joint statement outlining some key points about what makes a diet healthy.
- This statement emphasizes the importance of getting adequate amounts of calories from whole foods, especially fruits and vegetables, unsaturated fatty acids, and carbohydrates.
- It also highlights that red meat is associated with various illnesses and chronic diseases, and suggests that people avoid red meat products.
- Finally, this report reminds everyone how and why ultra-processed foods, such as fast food, are harmful to health and are best avoided.
But what do all these diets have in common, and what makes one healthy?
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It provides an overview of what nutrients are essential, what the best sources of those nutrients are, how many calories each of these nutrients should account for, and which foods you should avoid.
Additionally, two registered dietitians (RDNs) not affiliated with WHO or FAO conducted interviews. Today’s medical news Explain the building blocks behind a truly healthy diet.
A recent WHO and FAO statement notes that carbohydrates are an essential part of the human diet, explaining that carbohydrates “represent the body’s main source of energy.”
According to the report, carbohydrates should make up at least 45% of your total daily calories and not more than 75%.
The best carbohydrate sources are:
- Whole grains such as whole wheat, oats, and rye
- vegetables
- fruit
- Legumes such as peas, beans, and lentils.
And the daily intake of fruits and vegetables for adults should be at least 400 grams.
“Carbohydrates are essential macronutrients and serve as the brain’s main fuel source. Adults need at least 130 grams of carbohydrates each day to support proper brain function. The best sources of carbohydrates are , complex carbohydrates found in foods such as whole grains, legumes, vegetables, low-fat dairy products, and nuts and seeds.
Fiber (also a type of carbohydrate) is also important, with the joint statement recommending that adults should consume at least 25 grams of “natural dietary fiber” per day.
talk to MNT, Molly Rapozo, MS, RDN, CD“If you’re a dietitian, you’re a dietitian and a senior nutrition and health educator at the Pacific Neuroscience Institute at Providence St. John’s Health Center in Santa Monica, California.” Instead, it travels through our bodies, picking up floating fats and sugars, feeding the healthy bacteria in our gut, and removing toxins with regular bowel movements. ”
Good sources of dietary fiber include vegetables, fruits, whole grains, legumes, nuts, and seeds.
While many people may think fat is unhealthy, the statement says, “Fat is an essential nutrient for the proper functioning of cells in the body, and two fatty acids linoleic acid and [alpha]-Linolenic acid —Can only be obtained from food. ”
Linoleic acid is an omega-6 fatty acid and alpha-linolenic acid is an omega-3 fatty acid. Walnuts, sunflower seeds, and almonds are all good sources of omega-6, and fatty fish such as tuna and salmon are sources of omega-3.
However, alpha-linolenic acid is derived from plant foods, especially rapeseed and walnuts.
According to the joint statement, adults should get between 15 and 30 percent of their daily calories from fat, primarily unsaturated fatty acids such as those mentioned above.
Ruthenstein explained: MNT “Fat is necessary for hormone production, brain function, and the absorption of fat-soluble vitamins and certain types of antioxidants.”
“Choosing heart-healthy unsaturated fats” [those obtained from] Avocados, nuts and seeds protect[s] our mental health and help[s] “To support healthy blood pressure and cholesterol levels,” she further advised.
“Proteins provide the building blocks for many of the body’s structural elements, such as muscles, as well as functional molecules such as hormones and enzymes,” the joint statement said.
It advises that 10-15% of your daily calories should come from protein, and these can come from a mixture of animal and plant sources.
However, they also point out that plant-based protein sources may be more beneficial for cardiovascular and metabolic health in adults.
“Protein is the building block of our bodies’ muscles, enzymes, and important hormones. Older adults need additional protein to maintain muscle mass and strength, bone health, immunity, and more. Protein requirements vary, but research shows that it should exceed the following: [United States] Recommended dietary allowance 0.8 [grams per kilogram] About weight. ”
“Most healthy older people, with the exception of people with kidney disease, should consume 1 to 1.2 grams of protein per kilogram of body weight each day,” she advised. “That’s 68 to 82 grams for a 150-pound person.”
Rapozo also says, “As we age, we become less efficient at processing protein, so this total daily intake should be divided throughout the day,” and aim for 25 to 30 grams of protein per meal. I suggested that it should be done.
For the best protein sources, she recommended:
- lean poultry
- fatty fish
- Legumes (dried beans, lentils, split peas, etc.)
- greek yogurt
- cottage cheese
- nuts
- seed
She also advised, “Cow’s milk, soy milk, or pea-based milks all contain protein, but many nut milks are not good sources.”
The joint statement further points out that sodium, or salt, is an essential mineral and must be included in moderation in the diet.
In “large intake” [it] It is associated with increased blood pressure and can lead to cardiovascular disease.” Therefore, adults should consume no more than 2 grams of sodium per day, which is equivalent to 5 grams of table salt.
The WHO and FAO joint statement further states that “free sugars are not essential nutrients; [their] “Intake should be limited to less than 10% of your daily energy intake,” he says, noting that it’s even better if less than 5% of your calorie intake comes from sugars.
Ultra-processed foods (referred to as foods that have undergone industrial processing that “changes the structure of the original food ingredients”) tend to contain large amounts of substances such as salt, sugar, and flavor enhancers.
For this reason, WHO and FAO recommend against consuming these types of foods. Nutritionists fully agree with this assessment based on all available evidence.
People who are unsure whether a food qualifies as “ultra-processed” should “read ingredient labels and avoid it,” Rapozo said. […] “Additives” are things like “artificial flavors and colors, sweeteners, hydrogenated oils, preservatives, and other manufactured additives.”
“Ask yourself if you can find these ingredients in your own kitchen. [if] Sound like a chemical concoction? Ultra-processed ingredients can also be found in chicken nuggets, frozen foods, hot dogs, packaged soups, soft drinks, breakfast cereals, and even salty and sweet snacks such as chips, crackers, and cookies. ”
“These additives are thought to cause inflammation and contribute to chronic disease. Increased intake of ultra-processed foods increases the risk of premature death from all causes, especially cancer and cardiovascular disease. ,” Rapozo explained. “Furthermore, consumption of ultra-processed foods is strongly associated with frailty risk in older adults.”
Finally, the WHO and FAO joint statement highlights that although red meat such as pork and beef is a popular food, even small amounts can have negative health effects.
“In adults, high red meat intake is associated with an increased risk of several diseases, and consumption of processed red meat, even at low levels, can have negative health effects. A growing body of evidence suggests this,” the statement said.
But in Rosenstein’s view, “When maintaining a healthy diet, it’s more important to focus on what you can include, rather than focusing on what you should avoid.”
Rapozo agreed, advising people to tweak their existing diets in ways that ensure they’re healthy.
“Vegetables, fruits, starches (such as whole grains, legumes, and potatoes), lean proteins, fatty fish, nuts, seeds, avocados, olives, and olive oil. Highly processed snack foods, bacon and sausages. Reduce your intake of fatty meats, sugar, and other refined carbohydrates.
