WASHINGTON: A recent joint statement from the World Health Organization (WHO) and the Food and Agriculture Organization (FAO) outlines new guidelines on what constitutes a healthy diet, emphasizing the importance of whole foods, healthy fats, and a balanced intake of carbohydrates and proteins. According to the statement, these elements are essential for improving overall health and preventing chronic diseases like cardiovascular conditions and dementia.
The report highlights the need for carbohydrates to make up 45% to 75% of total daily calories, with a strong recommendation for complex carbs like whole grains, vegetables, and legumes. In addition, it stresses that adults should consume at least 400 grams of fruits and vegetables daily to maintain optimal health.
Fats are also crucial, with the WHO and FAO recommending that 15-30% of daily calories come from healthy unsaturated fats, such as those found in fatty fish, nuts, and seeds. These fats are vital for hormone production, brain function, and absorbing important vitamins. On the protein front, the statement suggests that 10-15% of daily calories should come from both animal and plant-based sources, with plant proteins being particularly beneficial for heart health.
However, the new guidelines caution against the consumption of ultra-processed foods, which are linked to a range of health problems, including accelerated aging, cognitive decline, and increased risk of chronic diseases. The statement emphasizes that high sodium and sugar levels in such foods pose significant risks to health, urging people to limit their intake of processed foods.
Another crucial takeaway from the report is the recommendation to limit red meat consumption. The WHO and FAO warn that high red meat intake is associated with increased risks of colorectal cancer, type 2 diabetes, cardiovascular issues, and even dementia. They advise that processed red meats, even in small amounts, should be avoided.
This comprehensive report aims to guide individuals toward healthier eating habits by focusing on nutrient-dense foods while avoiding processed options that can lead to long-term health problems. Experts suggest that adopting these practices can significantly improve heart health, metabolic function, and brain function, contributing to a longer and healthier life.