Foods and health diseases: any connection?
The importance of proper nutrition for health is a widespread concept. But what foods can help us prevent disease? The World Health Organization (WHO) recently updated the guidelines for total, saturated and trans fats, and carbohydrates, based on the latest scientific evidence. These guidelines provide valuable information to improve our eating habits and reduce the risk of non-communicable diseases. Let’s take a look at the key points in these new guidelines.
Guidelines for dietary fats
The quantity and quality of fat
According to the World Health Organization, both amount that Quality Of the fats consumed are important to good health. The guide recommends limiting fat intake 30% Total energy consumption, or even less. Also, the consumed fats should be mainly Unsaturated fatty acidsno more than 10% of the total energy consumption Saturated fatty acids and no more1% from Unsaturated fatty acids from industrial products or ruminant animals.
Sources of saturated and trans fats
Saturated fatty acids can be found in foods such as: fatty meatI Dairy productsI solid fats they oils like gheethe clarified butterHe. She LardL’Palm oil and theCoconut Oil. unsaturated fatty acids are present in Baked and fried foodsIn the Packaged snacks and in Meat and dairy products of ruminants, eg cows or sheep.
To reduce your intake of saturated and trans fatty acids, the World Health Organization recommends replacing them other feeders like Polyunsaturated fatty acidsAnd Monounsaturated fatty acids from plant sources or carbohydrates foods that contain it Natural dietary fibrelike All cerealAnd vegetablesAnd fruit And legumes. These foods are rich in nutrients and contribute to a balanced diet.
The importance of carbohydrate quality
New WHO guidelines stress the importance of Quality of carbohydrates for good health. Your carbohydrate intake should come mainly from All cerealAnd vegetablesAnd fruit And legumes. These foods provide complex carbohydrates and Natural dietary fibrewhich are essential for proper digestion and regular bowel function.
Recommendations for eating fruits and vegetables
The World Health Organization recommends that adults consume at least 400 gr of fruits and vegetables daily. This daily intake of fruits and vegetables helps ensure an adequate intake of vitamins, minerals, and fiber. For children and adolescents, the World Health Organization recommends the following amounts of fruits and vegetables:
- Range 2-5 years: 250 grams at least per day.
- Range 6-9 years: 350 grams at least per day.
- 10 years or more: 400 grams at least per day.
The importance of dietary fiber
Dietary fiber is essential for gut health and disease prevention. The World Health Organization recommends at least a daily intake 25 grams to Natural dietary fibre for adults. For children, the recommended amounts are:
- Range 2-5 years: at least 15 grams per day.
- Range 6-9 years: at least 21 grams per day.
- 10 years or more: at least 25 grams per day.
Health foods and diseases: what are the conclusions
New WHO guidelines on dietary habits stress the importance of choosing healthy foods to prevent non-communicable diseases. Reducing intake of saturated and trans fats and favoring unsaturated fats, such as polyunsaturated fatty acids and monounsaturated fatty acids from plant sources, can contribute to better cardiovascular health. Furthermore, eating carbohydrates from whole grains, vegetables, fruits, and legumes provides essential nutrients and dietary fiber, which promotes overall well-being. Following these guidelines can be an important step in eating a balanced diet and preventing chronic disease.
- WHO website – www.who.int
- Mozaffarian, D., & Wu, JHY (2018). “Flavonoids, Dairy Foods, and Cardiovascular and Metabolic Health: A Review of Emerging Biological Pathways.” Circulation Research, 122(2), 369-384.
- World Cancer Research Fund / American Institute for Cancer Research. (2018). “Diet, Nutrition, Physical Activity, and Cancer: A Global Perspective.” Project expert report continuous update.
- Reynolds A, Mann J, Cummings J, Winter N, Mitty E, & T Moringa L (2019). “Carbohydrate Quality and Human Health: A Series of Systematic Reviews and Meta-Analyses.” The Lancet, 393 (10170), 434-445.
- Fried foods and heart disease
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