WHO Recommended Dietary Goals and The Ideal Diet

Dietary Guidelines

a set of recommendations for healthful eating and active living

healthy diet

an eating pattern characterized by variety, balance, adequacy, and moderation that promotes health and reduces risk of chronic disease

The WHO Guidelines for Promoting Healthy Diet

1. Maintain healthy body weight

2. Be active every day.

3. Limit intake of fats and oils

4. Limit intakes of sugars, especially sweetened food and beverages

5. Limit salt intake

6. Eat nutritionally adequate diet

7. Eat, whole grain cereals

8. Eat legume- based dishes regularly

8. Eat legume- based dishes regularly

9. For protein

10. Eat more fresh vegetables and fruits every day.

11. Consume milk/dairy products daily

12. Drink lots of clean water

13. Eat clean and safe food

1. Maintain healthy body weight

Maintain a normal body mass index (BMI) [BMI18.5-24.9 kg/m2]

limit the consumption of energy-dense foods[eg:chocolate, pastries, sweets, sweetened drinks]

2. Be active every day.

Adults should be engaged in at least 150-300 minutes of moderate-intensity aerobic physical activity per week, or 75-150 minutes of vigorous-intensity activity

Children and youths should be engaged in at least 60 minutes of moderate-to-vigorous physical activity per day,

3. Limit intake of fats and oils

Reducing the amount of total fat intake to less than 30% of total energy intake,

Changing how to cook -

Boil, steam or bake rather than fry;

Avoid eating deep-fried foods

On cooking remove the fatty part of meat; choose lean cuts of meat

4. Limit intakes of sugars, especially sweetened food and beverages

Limit intakes of sugars to less than 10% of total energy intake from free sugars, which is equivalent to 50 g (or around 12 level teaspoons)

5. Limit salt intake

Limit salt intake to less than 5 g of salt (1 teaspoon) per day and use iodized salt.

Limit consumption of canned meats and cold meat cuts (e.g. sujuk, makanik, luncheon meat) as they contain high levels of salt.

6. Eat nutritionally adequate diet

composed of variety of foods every day

7. Eat, whole grain cereals

At least half of daily grain intake should come from whole grains such as oats, brown rice, whole wheat, and barley. Whole grains are rich in fiber, B vitamins, and minerals like iron and magnesiu

8. Eat legume- based dishes regularly

choose unsalted nuts and seeds

9. For protein:

Include a variety of protein sources in the diet, including lean meat, poultry, fish, legumes (lentils, beans), eggs, nuts, and seed

Plant-based proteins are encouraged for their additional fiber

10. Eat more fresh vegetables and fruits every day.

Consume at least 400 g, or 5 portions, of fruits and vegetables per day reduces the risk of noncommunicable diseases,

11. Consume milk/dairy products daily

Consume 3 cups of low fat yogurt or milk per day. Consume low-fat varieties of cheeses.

12. Drink lots of clean water

Adequate intake is set at: 3.7 litres for men ; 2.7 litres for women

Types of Evidences for the Association between Diet and Chronic Diseases

1. Convincing evidence. Evidence based on epidemiological studies showing consistent associations

2. Probable evidence. Evidence based on epidemiological studies showing fairly consistent associations between exposure and disease

3. Possible evidence. Evidence based mainly on findings from studies not ranked high in the hierarchy; and Insufficient studied ranked high in the hierarchy

4. Insufficient evidence. Evidence based on few suggestive studies which are insufficient to establish an association between exposure and disease.