Skip to content

Eat a Healthy Diet How to beat Depression!

eat healthy diet
Spread the love

Why is a healthy diet important?

A balanced and healthy diet is necessary for both good nutrition and health. You are shielded from a variety of degenerative noncommunicable diseases, including cancer, diabetes, and heart disease. A balanced diet that limits salt, sugar, saturated fats, and trans fats from industrial production is crucial for good health.

healthy diet

What a healthy diet consists of

Every day, consume five pieces or more of a variety of fruits and vegetables (see 5 A Day) base meals on starchy, high-fibre foods like pasta, bread, potatoes, and rice. provide some dairy or dairy substitutes (such as soya drinks) eat some fish, eggs, meat, beans, lentils, and other protein-rich foods.

why a healthy diet is important

A balanced and healthy diet is necessary for both good nutrition and health. You are shielded from a variety of degenerative noncommunicable diseases, including cancer, diabetes, and heart disease. A balanced diet that limits salt, sugar, saturated fats, and trans fats from industrial production is crucial for good health.

healthy diet guidelines

For Adults

  • Fruit, vegetables, legumes, nuts, and whole grains, such as lentils and beans (e.g. unprocessed maize, millet, oats, wheat and brown rice).
  • daily intake of at least 400 g (five servings) of fruit and vegetables, omitting potatoes, sweet potatoes, cassava, and other starchy roots.
  • Less than 10% of total energy intake from free sugars, which is equal to 50 g (or roughly 12 level teaspoons) for a person of healthy body weight consuming about 2000 calories per day, but preferably is less than 5% of total energy intake for added health advantages (2, 7). (7). Sugars naturally found in honey, syrups, fruit juices, and fruit juice concentrates are also referred to as free sugars. Free sugars are any sugars that have been added to food or beverages by the producer, cook, or customer.
  • Fats make up less than 30% of overall energy intake. Saturated fats, which are present in fatty meat, butter, palm and coconut oil, cream, cheese, ghee, and lard, as well as trans-fats of all kinds, including ruminant trans-fats, are to be avoided. These fats can also be found in baked and fried foods, as well as in pre-packaged snacks and foods like frozen pizza, pies, cookies, biscuits, wafers, and cooking oils and spreads (found in meat and dairy foods from ruminant animals, such as cows, sheep, goats and camels). It is advised that trans fat consumption be kept to less than 1% of total energy intake and that saturated fat intake be decreased to less than 10% of total energy intake. Particularly, trans-fats generated industrially should not be consumed as part of a balanced diet.
  • Less than 5 g of salt every day, or roughly 1 teaspoon (8). Iodized salt should be used.

For Children

In a child’s first two years of life, a nutritious and healthy diet promotes growth and enhances cognitive development. Additionally, it lowers the chance of gaining weight or being obese later in life and acquiring NCDs.

While recommendations for a nutritious diet for babies and young children are similar to those for adults, the following factors are also crucial:

  • During the first six months of life, infants should only be breastfed.
  • Up to age 2 and beyond, infants should be continuously breastfed.
  • Starting at 6 months of age, Breast milk should be supplemented with a variety of appropriate, secure, and nutrient-rich foods Complementary foods shouldn’t have salt or sugar added.
sugar Calculator
Sugar Calculator

Fruit and vegetables.

The risk of NCDs is decreased by eating at least 400 g, or five pieces, of fruit and vegetables every day (2), and it also helps to ensure that one consumes enough dietary fibre each day and maintains a healthy diet.

Consumption of fruits and vegetables can be increased by:

Vegetables should always be a part of your meals, and you should also eat seasonal fruit and veggies as well as fresh fruit and raw vegetables for snacks.


In order to prevent harmful weight gain in adults, total fat intake should be reduced to less than 30% of total energy intake. The following factors also reduce the likelihood of getting NCDs:

  • lowering the percentage of saturated fats in the diet to under 10%
  • lowering the proportion of trans fats in the diet to less than 1%;
  • Saturated and trans fats should be swapped out for unsaturated fats, particularly polyunsaturated fats

The consumption of fats, particularly saturated fat and trans fats made in factories, can be decreased by:

  • Cooking by steaming or boiling as opposed to frying;
  • Limiting the intake of baked and fried foods, as well as pre-packaged snacks and foods (such as doughnuts, cakes, pies, cookies, biscuits, and wafers) that contain industrially produced trans-fats.
  • Swapping out butter, lard, and ghee with oils rich in polyunsaturated fats, such as soybean, canola (rapeseed), corn, safflower, and sunflower oils.
  • Consuming lean meats and dairy products with minimal fat, or cutting visible fat from meat

Salt and Potassium

People should be urged to examine nutrition labels for a product’s sodium content before buying or ingesting it because some food producers are reformulating recipes to lower the salt content of their goods.

High salt intake can raise blood pressure, however potassium can counteract this. Fresh fruits and vegetables can help enhance potassium intake.

Salt intake can be reduced by:

  • reducing salt and high-sodium seasonings (such as soy sauce, fish sauce, and bouillon) when preparing and cooking food
  • not serving salt or sauces with a lot of sodium
  • minimising the amount of salty food consumed
  • selecting goods with less salt in them


Less than 10% of total calorie consumption, in both adults and children, should come from free sugars. Additional health advantages would result from lowering intake to less than 5% of total calories.

The risk of dental caries rises when free sugars are consumed (tooth decay). The intake of too many calories from meals and beverages with a lot of free sugars also causes unhealthy weight growth, which can result in overweight and obesity. Recent research reveals that reducing free sugar intake lowers risk factors for cardiovascular illnesses and that free sugars affect blood pressure and serum lipids.

Sugars intake can be reduced by:

  • reducing intake of high-sugar foods and beverages, such as sugary snacks, candies, and sugar-sweetened beverages (i.e., all beverages containing free sugars, such as carbonated or non-carbonated soft drinks, fruit and vegetable juices and drinks, liquid and powder concentrates, flavoured water, energy and sports drinks, ready-to-drink tea, ready-to-drink coffee, and flavoured milk drinks).
  • replacing sweet snacks with fresh fruit and raw vegetables for snacks


Individual dietary patterns are shaped over time by a variety of social and economic factors that interact intricately. These include personal tastes and beliefs, cultural traditions, regional and environmental conditions, income, food costs (which will affect the accessibility and affordability of nutritious meals), and food availability.

Adult Health Benefits of Healthy Eating may prolong your life. ensures the health of the eyes, teeth, and skin. helps muscles. increases immunity. bones become stronger. reduces the incidence of some malignancies, type 2 diabetes, and heart disease. supports breastfeeding and healthy pregnancies. enhances the digestive system’s performance.

Resources WHO

Spread the love

Leave a Reply

Your email address will not be published. Required fields are marked *