WHAT IS HEALTHY DIET ALL ABOUT?

In order to reduce the risk of highly debilitating disease (as listed, inter alia, by the World Health Organization, with heart failure on top) & premature death, healthy diet, besides physical activity, plays the central role. Read on to learn about the nutrients vital in this case.

THE PHILOSOPHY BEHIND

We certainly love tasty food saturating us. Whatever it is, as long as we like it. However, yes, there is a ‘philosophy behind’ many of us tend to overlook: nutrition is basically important to support our body and mind for health and longevity. Along with physical exercise. As the center core our complex and comprehensive biologic-ecologic existence is built on.
 
If we ignore this fact, chances are to develop highly debilitating diseases like those on top of World Health Organization statistics of unsolved diseases: heart failure, cancer, diabetes, etc. And also to become overweight/obese later in life.
 
Leaves us with the question which nutrients are important to make our foods  really healthy – and which are counterproductive? Starting in fact in the womb with diet during pregnancy, and breastfeeding.
 
Let’s ask the most competent institution for health on this globe:

DIETARY GUIDELINES OF THE WORLD HEALTH ORGANIZATION

Although gender, age, pattern physical activity and other lifestyle factors play a role in our life, there are still basics in our nutrition to observe, as follows according to the World Health Organization (WHO) for our population. Young and old alike.
 
Scientifically verified also, inter alia, by the Harvard Schol of Public Health in Boston, MA. 

Adults

• Plant-based diet:

Consume at least 400 g of total fruits/vegetables/nuts/whole grains/legumes (lentils/beans) per day.
Excluding regular & sweet potatoes, cassava & other starchy foods.
Thereby, the intake of fruits & vegetables may be improved by, inter alia,
- including vegetables in meals regularly
- consuming fruits & vegetables in season
- prefer a whole variety of fruits & vegetables
- eat raw vegetables & fresh fruits as snacks 

• Fats:

Cut down on
- saturated fats as found in fatty meat/palm & coconut oil/butter/cream/cheese/ghee/lard             
   as  well as on
- trans fats as prevalent in baked/fried foods and pre-packed snacks and foods like frozen                    pizzas/cookies/pies/wafers/biscuits/cooking oils & spreads as well as dairy foods from ruminant animals like cows/goats/sheep/camels 

Thereby, intake of saturated and trans fats can be reduced by
- replacing frying by steaming/boiling
- replacing butter/ghee/lard by polyunsaturated fats like soybean/canola    (rapeseed)/sunflower/corn/safflower oils
- eating lean meats 

Consume unsaturated fats like in fish/nuts/avocados as well as soybean/canola/olive oils.
 

• Sugars:

Especially cut down on free sugars as added to foods/drinks by manufacturer or as being present in syrups/fruit juices/fruit juice concentrates.
 
To manage not only weight control and the risk of dental caries but also cardiovascular disease.
 
Reduce sugar intake by limiting
- sugary snacks
- candies
- sugar-sweetened beverages drinks like fruit/vegetable juices
- sports drinks
- ready-to-drink-tea/coffee
- flavored milk drinks   

• Salt:

Restrict sodium to less than one teaspoon per day.
 
This is especially important as high sodium/low potassium intake may lead to high blood pressure with the potential heart disease & stroke.
 
In fact, most sodium comes from processed foods like
- ready meals
- processed meats (like bacon/salami/ham)
- salty snacks
- cheese  

​To lower salt intake, limit consumption of salty snacks & high sodium sauces as well as high sodium condiments (such as fish sauce/soy sauce/bouillon) 

Infants & young children

Although basically, this population group may be fed like adults, but with slight adjustments such as, inter alia,
- Breastfeeding exclusively only first 6 months of life
- From 6 months on, complement breastmilk with adequate/safe/nutrient-dense foods
- Don’t add salt/sugar to complementary foods 

IN A NUTSHELL

In order to reduce the risk of highly debilitating disease (like, inter alia, heart failure, cancer, diabetes) and premature death, healthy diet, besides physical activity, plays the central role. In this blog you learned about those nutritional criteria to look at in favor of your health and life expectancy.     

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DISCLAIMER

All information stated in this blog are for your personal education only, and are not intended to replace the advice of your healthcare provider.