The World Health Organization (WHO) has just released updated dietary guidance based on the most recent research and evidence.
The new guidelines recommend that adults consume:
No more than 30% of their daily calories from fat. This is the same as the previous guidelines, but the WHO now emphasizes the importance of limiting saturated and trans fats. Saturated fats should make up no more than 10% of daily calories, and trans fats should be limited to 1% or less.
A range of 45-65% of their daily calories from carbohydrates. The type of carbohydrates is more important than the quantity. The WHO recommends choosing carbohydrates from whole grains, fruits, vegetables, and legumes. These foods are high in fiber and nutrients, and they help to keep blood sugar levels stable.
10-35% of their daily calories from protein. Protein is an important nutrient for building and repairing tissues. It is also a good source of energy. Good sources of protein include lean meats, poultry, fish, eggs, dairy products, beans, and lentils.
The WHO guidelines also emphasize the importance of limiting added sugars and salt in the diet. Added sugars are sugars that are added to foods and beverages during processing or preparation. They are not naturally occurring sugars, such as those found in fruits and vegetables. Salt is a mineral that is essential for good health, but too much salt can increase the risk of high blood pressure.
The WHO guidelines are a good starting point for creating a healthy diet. However, it is important to talk to your doctor or a registered dietitian to get personalized advice. Your individual needs may vary depending on your age, sex, activity level, and health status.
Here are some tips for following the WHO guidelines on fats and carbohydrates:
1.Choose lean meats, poultry, and fish.
2.Eat plenty of fruits, vegetables, and legumes.
3.Choose whole grains over refined grains.
4.Limit your intake of added sugars and salt.
5.Cook with healthy fats, such as olive oil or avocado oil.
6.Read food labels carefully to make sure you are choosing healthy foods.
While the WHO has long recommended that adults eat 400 grams a day of vegetables and fruits, for the first time, the publications add guidelines for children as well.
1.Children 2 to 5 years old should eat at least 250 grams of vegetables and fruits daily.
2.Children 6 to 9 years old should eat at least 350 grams of vegetables and fruits daily.
3.Children 10 or older should eat at least 400 grams of vegetables and fruits daily.
Similarly, the WHO now addresses children’s need for fiber. It has previously advised adults to consume 25 grams daily. Now:
1.Children 2 to 5 years old should consume at least 15 grams of fiber daily.
2.Children 6 to 9 years old should consume at least 21 grams of fiber daily.
3.Children 10 or older should consume at least 25 grams of fiber daily.
Following the WHO guidelines on fats and carbohydrates can help you to improve your overall health and reduce your risk of chronic diseases.