WHO’s Latest Diet Guidelines Explained: What to Eat And Avoid According to New ‘Healthy Diet’ Rule

Along with existing WHO guidance to limit intake of free sugars, the new guidance on carbohydrate intake highlights the importance of carbohydrate quality for good health.

What is a healthy diet? A meal that comprises the correct amount of minerals, vitamins, and nutrients is generally considered a healthy diet. Although it is almost true, but not quite. Yes, the correct balance of nutrients is important. But the amount of fiber, protein, and fat to include is just as important. Recently, the World Health Organization (WHO) issued the latest guidelines on a healthy diet. Science continues to evolve and biology is never absolute. With changing times and changing tides, the organization also updated its rules on the consumption of fats, trans fats, and carbohydrates.

You have also listed how much amount of nutrients should be taken. According to a statement from the organization, “WHO reaffirms that adults should limit total fat intake to 30% of total energy intake or less. Fats consumed by all persons aged 2 years and over should be primarily unsaturated fatty acids, with no more than 10% of total energy intake coming from saturated fatty acids and no more than 1% of total energy intake from trans-fatty acids both from industrial production and from ruminant animal origin.”

Now this may all seem a bit complicated, so let’s just get down to it with some expert input.

FOOD SOURCES FOR HEALTHY FATS

India.com contacted Dr. Sushma Sanghvi, a metabolic physician at Dr. LH Hiranandani Hospital, Mumbai, who explained the difference between unhealthy fats and what we should eat or avoid. These fats are rich in essential fatty acids, such as omega-3 and omega-6 fatty acids, which are beneficial for heart health and general well-being.

• avocados
• walnuts
• seeds
• Fatty fish like salmon.

For carbohydrates, focus on eating complex carbohydrates found in whole grains (eg, brown rice, quinoa, whole wheat), fruits, vegetables, and legumes. These carbohydrate sources contain important nutrients, vitamins, and fiber that can help regulate blood sugar levels and support digestive health.

The WHO recommends avoiding or limiting unhealthy fats such as saturated fats and trans fats, which can increase the risk of various chronic diseases.

DIFFERENCE BETWEEN SATURATED AND TRANS FATS

Saturated fats: Saturated fats are found primarily in animal products such as red meat, butter, full-fat dairy products, and some tropical oils (coconut oil and palm oil). Eating too much saturated fat can increase LDL cholesterol levels in the blood, which is a risk factor for cardiovascular disease.

Trans fat: Trans fats are man-made fats often found in partially hydrogenated oils used in processed and fried foods, baked goods, and some margarines. Trans fats are known to raise LDL cholesterol levels and lower HDL cholesterol (the “good” cholesterol), making them even more harmful to heart health than saturated fats.

The WHO advises reducing the consumption of saturated and trans fats and replacing them with healthier unsaturated fats, such as those found in vegetable oils, nuts, seeds and fatty fish. By making these dietary changes, people can promote better heart health and reduce the risk of chronic diseases associated with consuming unhealthy fats.

WHAT TO EAT AND AVOID

India.com also spoke to Dr. Santosh Pandey, Naturopath and Acupuncturist at Rejua Energy Centre, Mumbai, who simplified the WHO guidelines and listed exactly what we should be incorporating into our diet.

1. Fruits and vegetables: Incorporate a variety of colorful fruits and vegetables into your diet. They are rich in vitamins, minerals, fiber, and antioxidants, which are essential for overall health.
2. Whole grains: Opt for whole grains like brown rice, whole wheat, quinoa, oats, and barley instead of refined grains. Whole grains provide more nutrients and fiber.
3. Protein sources: Include lean protein sources such as fish, poultry, legumes, nuts, and seeds in your diet. They are important for building and repairing tissues.
4. Dairy or Dairy Alternatives: Choose low-fat or fat-free dairy products or fortified dairy alternatives such as almond milk, soy milk, or oat milk.
5. Limit added sugars: Minimize your intake of foods and beverages with added sugars, such as sugary drinks, candy, and sweets.
6. Reduce Sodium: Limit your intake of foods high in sodium, such as fast foods and processed foods, to help control your blood pressure.
7. Keep hydrated: Drink plenty of water throughout the day to stay hydrated.

In recent years, the World Health Organization has recommended reducing your intake of saturated and trans fats and replacing them with healthier fats such as monounsaturated and polyunsaturated fats. These healthier fats can be found in sources like olive oil, avocados, nuts, and fish.