Healthy diet

Recommendations for a Healthy Diet

  • Maintain a healthy weight by consuming the same amount of calories as your body uses
  • Limit fat intake to no more than 30% of total caloric intake, favoring unsaturated fats over saturated fats and avoiding trans fats
  • Consume at least 400 grams of fruits and vegetables per day, including legumes, whole grains, and nuts
  • Limit simple sugar intake to less than 10% of caloric intake, with even lower amounts being better
  • Reduce salt/sodium intake to less than 5 grams per day and ensure iodized salt
  • Follow the dietary patterns recommended by USDA, including the Healthy U.S.-style Pattern, Healthy Vegetarian Pattern, and Healthy Mediterranean-style Pattern
  • Consume a variety of fruits, vegetables, whole grains, legumes, nuts, seeds, and dairy products
  • Limit intake of red and processed meat, poultry, and seafood
  • Include oils in the diet while limiting solid fats and added sugars
  • Adapt food group amounts based on a 2000 kcal diet
  • Emphasize a diet consisting mostly of unprocessed plant foods, such as whole grains, legumes, and non-starchy vegetables and fruits
  • Include a variety of colorful vegetables and fruits, as well as cooked tomatoes, allium vegetables, and cruciferous vegetables for cancer protection
  • Limit consumption of sugary drinks, energy-rich foods, fast foods, and processed meats
  • Reduce added sugar intake to 25 grams or less per day for children, with no extra sugars for those under two years old
  • Increase consumption of monounsaturated and polyunsaturated fats while decreasing saturated fat intake
  • Consume healthy fats from vegetable oils, nuts, seeds, and fish, while avoiding trans fats and limiting saturated fats from red meat, butter, cheese, and coconut/palm oil
  • Choose plant-based protein sources like lentils, beans, nuts, seeds, and whole grains, and avoid processed meats
  • Prioritize vegetables, fruits, and whole grains in the diet
  • Drink water and moderate consumption of sugary beverages, juices, and milk
  • Pay attention to salt intake from processed foods and obtain vitamins and minerals from a balanced diet
  • Follow a diet of minimally processed foods, predominantly plant-based, for health promotion and disease prevention
  • Be cautious of exaggerated claims and focus on converting knowledge into action
  • Stay active and maintain a healthy body weight alongside a healthy diet
  • Consider the type of carbohydrates in the diet, choosing sources like vegetables, fruits, beans, and whole grains over sugary drinks and highly processed foods
  • Strive for a balanced diet that includes all essential nutrients provided by healthy fats, healthy protein, vegetables, fruits, milk, and whole grains

Specific Conditions and Healthy Diet

  • Healthy diet and being active help control blood sugar in diabetes
  • Plan for regular, balanced meals in diabetes
  • Include more nonstarchy vegetables in diabetes
  • Reduce added sugars and refined grains in diabetes
  • Focus on whole foods instead of highly processed foods in diabetes
  • Low-sodium diet is beneficial for high blood pressure
  • DASH diet (Dietary Approaches to Stop Hypertension) for high blood pressure
  • Limit intake of sodium for high blood pressure
  • Encourage consumption of nuts, whole grains, fish, poultry, fruits, and vegetables for high blood pressure
  • Rich in potassium, magnesium, calcium, and protein for high blood pressure
  • Healthy diets and physical exercise can be used to lose weight in obesity
  • Not an effective long-term treatment for obesity
  • Short-term weight loss of 2-4 kilograms in obesity
  • Insufficient to move from obese to normal BMI in obesity
  • Different diet types (low-fat, low-carbohydrate, low-calorie) have similar effects on weight loss in obesity
  • Gluten causes health problems for those with gluten-related disorders
  • Gluten-free diet is the only available treatment for gluten-related disorders
  • Includes avoiding wheat, barley, rye, oat, and their species and hybrids for gluten-related disorders
  • Celiac disease, non-celiac gluten sensitivity, gluten ataxia, dermatitis herpetiformis, and wheat allergy for gluten-related disorders
  • Eliminating gluten from the diet is necessary for managing these conditions for gluten-related disorders

Research on Healthy Diet

  • Preliminary research suggests that a diet high in fruits and vegetables may decrease the risk of cardiovascular disease and death
  • Eating a healthy diet and exercising can maintain a normal body weight and reduce the risk of obesity
  • Low consumption of salt and animal-based foods is linked with reduced atherosclerosis risk
  • Replacing butter and animal/tropical fats with olive oil and other unsaturated-fat-rich oil is beneficial
  • Replacing high glycemic index foods with whole grain and low glycemic index cereal foods is recommended

Optimal Diet

  • Modifying the Mediterranean diet by increasing plant-based foods and reducing meat intake
  • Keeping alcohol consumption at a minimum
  • Fully replacing refined grains with whole grains
  • Considering dietary restriction, such as caloric restriction, for potential health benefits
  • Total caloric content and eating patterns can impact health and lifespan

Unhealthy Diets and Fad Diets

  • Unhealthy diet is a major risk factor for chronic diseases like high blood pressure, high cholesterol, diabetes, overweight/obesity, cardiovascular diseases, and cancer
  • Low fruit and vegetable intake is estimated to cause 2.7 million deaths each year
  • Such diets are estimated to cause 19% of gastrointestinal cancer, 31% of ischaemic heart disease, and 11% of strokes
  • Leading preventable cause of death worldwide
  • Western pattern diet is associated with negative health outcomes, while the Mediterranean diet is associated with better health and longevity
  • Publicized diets make exaggerated claims of fast weight loss or health advantages without clinical evidence
  • Many fad diets are based on highly restrictive or unusual food choices
  • Celebrity endorsements are frequently associated with fad diets
  • Individuals who develop and

Healthy diet Data Sources

Reference URL
Knowledge Graph