Our diet is one of the most significant factors influencing our overall health. There’s compelling evidence that a healthy diet can reduce the risk of chronic diseases like cardiovascular disease and even dementia.
In fact, research suggests that adopting healthier eating habits could extend your lifespan. But with so many diets being touted as “healthy” — from the Mediterranean diet to the DASH diet — how do we determine what truly constitutes a healthy diet?
This article explores the essential elements of a healthy diet, drawing from recent joint statements by the World Health Organization (WHO) and the Food and Agricultural Organization (FAO).
Research shows that a balanced diet can lower the risk of chronic diseases like cardiovascular issues and dementia, and even enhance longevity. But what does a truly healthy diet consist of?
The role of carbohydrates in a healthy diet
Carbohydrates are often misunderstood but they play a pivotal role in fuelling our bodies and brains. According to the WHO and FAO, carbohydrates should account for 45–75% of our daily caloric intake, tailored to our individual energy needs.
The best sources of carbohydrates are the unrefined variety — whole grains, vegetables, fruits, and pulses such as beans and lentils.
These complex carbohydrates not only provide sustained energy but also contain essential nutrients like potassium, magnesium, and chromium, crucial for regulating blood sugar and supporting heart health.
Michelle Routhenstein, MS, RD, CDCES, a registered dietitian, explained in an interview with “Medical News Today” the building blocks behind a truly healthy diet.
Additionally, she suggests focusing on complex carbs from foods like whole grains, legumes and low-fat dairy.
She stated: “Adults need at least 130 grams of carbohydrates daily to support proper brain function.”
The importance of fibre
Fibre, a vital type of carbohydrate, is essential for maintaining digestive health. The WHO and FAO recommend a minimum of 25 grams of naturally occurring dietary fibre each day.
Fibre promotes regular bowel movements, encourages the growth of healthy gut bacteria and may reduce the risk of chronic conditions such as heart disease and Type 2 diabetes.
According to Molly Rapozo, a registered dietitian nutritionist, “Fibre moves through our bodies, picking up stray fats and sugars, feeding the healthy bacteria in our gut, and removing toxins.”
Excellent sources of fibre include fresh vegetables, fruits, whole grains, nuts and seeds.
Healthy fats
Often demonised in modern dietary conversations, fats are crucial for numerous bodily functions, including hormone production and supporting brain health.
The WHO and FAO suggest that fats should represent 15–30% of daily caloric intake, favouring unsaturated fats over their saturated counterparts.
Unsaturated fats, found in foods such as avocados, nuts, and seeds, are particularly beneficial for heart health.
Omega-3 and omega-6 fatty acids, abundant in fatty fish like salmon and tuna, as well as walnuts, are known for their ability to lower cholesterol, regulate blood pressure and reduce inflammation.
Routhenstein suggests that optimising fat intake by focusing on unsaturated varieties can protect heart health and enhance the absorption of fat-soluble vitamins and antioxidants.
Protein
Protein is indispensable for muscle repair, enzyme production, and hormone regulation. According to the WHO and FAO, 10–15% of your daily calories should come from protein sources, amounting to roughly 0.8 grams per kilogram of body weight for most individuals.
While both plant and animal proteins can form part of a balanced diet, there’s evidence suggesting that plant-based proteins offer added cardiovascular benefits.
Sources such as legumes, nuts, seeds, and whole grains provide rich protein options, alongside lean poultry and fatty fish.
Rapozo highlights that older adults may require 1–1.2 grams of protein per kilogram of body weight to maintain muscle mass, recommending a target of 25–30 grams of protein per meal.
Reducing ultra-processed foods
Ultra-processed foods, characterised by extensive industrial processing, often come loaded with added sugars and sodium, which can negatively impact health.
The WHO and FAO recommend limiting added sugars to less than 10% of daily caloric intake, ideally less than 5%, and restricting sodium intake to no more than 2 grams per day, equivalent to about 5 grams of table salt.
Consumption of ultra-processed foods is linked to a range of health issues, from obesity to impaired cognitive function.
These products are typically filled with artificial additives and preservatives that could accelerate ageing and heighten the risk of chronic diseases.
To maintain optimal health, experts advise locating nutritious alternatives by prioritising whole, minimally processed foods.
As Rapozo aptly stated: “Choosing whole foods over ultra-processed options can significantly improve overall health.”
