Healthy Eating Starts with Variety: WHO Diet Guide

Discover healthy eating tips, balanced food groups, and WHO diet recommendations. Learn more from the WHO https://www.who.int/initiatives/behealthy/healthy-diet

Transcript

1. Scource:World Health Organization EVERYDAY FOOD Healthy eating starts with variety A practical guide to building a healthier pattern
2. WHY IT MATTERS A healthy diet protects long-term health Build meals around variety, balance, and moderation. Helps protect against heart disease, diabetes, cancer, and unhealthy weight gain Reduce salt, sugars, saturated fat, and industrial trans-fat when eaten in excess Variety · balance · moderation
3. BUILD THE MEAL Build meals from four food groups Staples: cereals,rice,maize,wheat,potatoes,yam, taro, or cassava Legumes: lentils and beans Plants: fruit and vegetables Animal-source foods: meat, fish, eggs, and milk A varied plate can draw from all four groups
4. FROM THE START Healthy eating begins early Breastfeedingsupportshealthygrowthandmay offer longer-term health benefits. Exclusive breastfeeding is recommended from birth to 6 months. At 6 months, introduce varied, safe, nutritious complementary foods while continuing breastfeeding to age 2 and beyond.
5. MAKE IT EASY Make vegetables and fruit the everyday default They provide vitamins,minerals,dietaryfibre, plant protein, and antioxidants. They are linked with lower risk of obesity, heart disease, stroke, diabetes, and some cancers. Make them visible, available, and easy to choose. Visible · available · easy to choose
6. FATS Choose healthier fats Prefer Limit Unsaturated vegetable oils such as olive, soy, sunflower, or corn oil. Animal fats and oils high in saturated fat. Fats are concentrated sources of energy, so quantity matters. Too much saturated or industrial trans-fat can raise the risk of heart disease and stroke. 30% Keeptotalfatbelow 30% of overall energy intake. Choose unsaturated vegetable oils more often
7. SUGAR Keep added sugars below 10% 10% Choose fresh fruit Instead of cookies, cakes, chocolate, and other sweet snacks. Recommendedupper limit of total energy intake 5% Limit soft drinks, syrups, cordials, sweetened juices, flavoured milks, and yogurt drinks. Below 5% offers additional health benefits Less sweetness, more everyday variety
8. SALT Keep salt below 5 grams a day Staying below 5 g per day helps prevent hypertension and lowers the risk of heart disease and stroke in adults. 01 Cook with less 02 Use less salt while cooking. 03 5g Skip the extra Use less salt at the table. Check condiments per day Watch high-sodium condiments such as soy sauce and fish sauce. A little less salt can protect long-term health
9. A SIMPLE RULE A simple plate rule: add, swap, reduce 01 Add More vegetables, fruit, legumes, and varied staples. 02 Swap Saturated fats and sweet snacks for unsaturated oils and fresh fruit. 03 Reduce Salt, sugary drinks, and heavily processed foods. One plate · three practical moves
10. START TODAY Small choices make a healthier pattern Start with one meal, one swap, or one drink today.