When it comes to living a healthy life, what you eat plays a significant role. A balanced diet not only fuels your body with essential nutrients but also helps in preventing chronic diseases, maintaining a healthy weight, and improving overall well-being. The World Health Organization (WHO) provides key guidelines for a balanced diet that supports long-term health. In this article, we will explore WHO’s recommendations for a balanced diet, break down the essential components, and offer practical tips on how to incorporate them into your daily life.

What is a Balanced Diet?

A balanced diet is one that provides all the essential nutrients the body needs to function optimally. These include proteins, carbohydrates, fats, vitamins, minerals, and fiber. A balanced diet helps maintain a healthy body weight, supports the immune system, and reduces the risk of chronic diseases such as heart disease, diabetes, and cancer.

WHO recommends consuming a variety of foods that provide all the necessary nutrients in the right proportions. By following these guidelines, you can enjoy a diet that not only satisfies your hunger but also promotes health.

WHO Recommendations for a Balanced Diet

1. Consume Plenty of Fruits and Vegetables

One of the fundamental aspects of a balanced diet is eating a variety of fruits and vegetables. WHO recommends consuming at least 400 grams (or five servings) of fruits and vegetables per day. This can help prevent chronic diseases like heart disease, stroke, and cancer, while also providing essential vitamins and minerals.

Practical Tips:

• Include a variety of colorful fruits and vegetables in your meals.
• Try to eat seasonal produce for maximum freshness and nutritional value.
• Aim to have fruits and vegetables in every meal, whether in salads, smoothies, or as snacks.

2. Limit Intake of Fats

Fats are essential for the body, but not all fats are created equal. WHO advises that people limit the intake of saturated fats and trans fats as they are associated with an increased risk of heart disease. Instead, it’s recommended to consume unsaturated fats, which can be found in vegetable oils (such as olive oil), avocados, and nuts.

Practical Tips:

• Choose healthier fats, such as those found in olive oil or avocado, instead of butter or margarine.
• Reduce consumption of processed foods like fast food, chips, and pastries, which often contain harmful trans fats.
• Opt for lean cuts of meat and reduce fried food in your diet.

3. Reduce Sugar Intake

Excessive sugar consumption is a major contributor to obesity, diabetes, and heart disease. WHO suggests reducing the intake of free sugars to less than 10% of your total daily energy intake. Ideally, further reduction to below 5% of total energy intake is recommended for additional health benefits.

Practical Tips:

• Limit sugary drinks like sodas, juices, and energy drinks.
• Choose natural sources of sweetness, like fruits, instead of sweets and candies.
• Always read food labels to identify hidden sugars in processed foods.

4. Control Salt Consumption

Excess salt can increase your risk of high blood pressure, which in turn can lead to heart disease and stroke. WHO recommends limiting salt intake to less than 5 grams per day. Reducing salt intake is crucial for maintaining healthy blood pressure levels.

Practical Tips:

• Avoid adding extra salt to your meals; use herbs and spices for flavor instead.
• Limit processed and packaged foods, as they often contain high levels of sodium.
• Opt for low-sodium alternatives where possible.

5. Ensure Adequate Protein Intake

Protein is essential for muscle repair, immune function, and overall growth. WHO suggests incorporating both animal and plant-based sources of protein into your diet. While lean meats, poultry, and fish are great animal-based protein options, legumes, beans, and tofu are excellent plant-based protein sources.

Practical Tips:

• Incorporate protein into every meal, whether it’s through beans, lentils, fish, or poultry.
• Try to eat a variety of protein sources, including plant-based proteins, to diversify your nutrient intake.
• Consider plant-based meals more often to benefit from lower saturated fats and additional fiber.

6. Drink Plenty of Water

Water is a vital nutrient that supports almost every function in the body, from digestion to temperature regulation. WHO recommends drinking adequate amounts of water daily to stay hydrated and support metabolic functions. Aim for at least 8 cups (2 liters) of water per day, but this may vary depending on your activity level, climate, and overall health.

Practical Tips:

• Carry a water bottle to ensure you’re drinking enough throughout the day.
• Opt for water over sugary drinks to maintain a healthy weight.
• Include water-rich foods like cucumbers, watermelon, and oranges in your diet.

Practical Tips for Following WHO’s Balanced Diet Recommendations

1. Plan Your Meals

Planning your meals in advance can help you ensure you’re getting the necessary nutrients. Try creating a weekly meal plan that includes a variety of fruits, vegetables, proteins, and healthy fats.

2. Practice Portion Control

Even healthy foods can lead to weight gain if consumed in excess. Practice portion control to avoid overeating. Using smaller plates or measuring your portions can help.

3. Stay Active

A healthy diet goes hand-in-hand with regular physical activity. WHO recommends at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week. Exercise helps improve digestion, maintain a healthy weight, and boost overall health.

4. Limit Processed Foods

Processed foods are often high in unhealthy fats, sugars, and sodium. Whenever possible, choose whole, unprocessed foods like fresh fruits, vegetables, whole grains, and lean proteins.

Conclusion

Adhering to a balanced diet based on the World Health Organization’s recommendations can significantly improve your health and reduce the risk of chronic diseases. By consuming a variety of fruits and vegetables, opting for healthier fats, reducing sugar and salt intake, and ensuring adequate protein and water consumption, you can maintain a healthy lifestyle. Incorporating these guidelines into your daily routine might take some effort, but the long-term benefits for your health and well-being are well worth it.

Remember, the key to a balanced diet is variety and moderation. Small changes to your eating habits can make a big difference in how you feel and how your body functions.

Start today by making healthier food choices, and your body will thank you!

References

World Health Organization. (n.d.). Healthy diet. World Health Organization. https://www.who.int/news-room/fact-sheets/detail/healthy-diet

Sanduni Abeysinghe

MSc, BSc

Registered Nutritionist