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
Glossary	https://www.alternix.com/blogs/glossary-of-terms/healthy-diet
Wikipedia	http://en.wikipedia.org/wiki/Healthy_diet
Wikidata	https://www.wikidata.org/wiki/Q5906358
Knowledge Graph	https://www.google.com/search?kgmid=/m/043t_fc