Healthy diet

Leafy green, cruciferous, and other raw vegetables may

contribute to a healthy diet
A healthy diet is a diet that helps to
maintain or improve overall health. A
healthy diet provides the body with
essential nutrition: fluid, macronutrients,
micronutrients, and adequate calories.[1][2]

For people who are healthy, a healthy diet

is not complicated and contains mostly
fruits, vegetables, and whole grains, and
includes little to no processed food and
sweetened beverages. The requirements
for a healthy diet can be met from a variety
of plant-based and animal-based foods,
although a non-animal source of vitamin
B12 is needed for those following a vegan
diet.[3] Various nutrition guides are
published by medical and governmental
institutions to educate individuals on what
they should be eating to be healthy.
Nutrition facts labels are also mandatory
in some countries to allow consumers to
choose between foods based on the
components relevant to health.[4]

A healthy lifestyle includes getting

exercise every day along with eating a
healthy diet. A healthy lifestyle may lower
disease risks, such as obesity, heart
disease, type 2 diabetes,
hypercholesterolemia, hypertension and
cancer.[1][5]
There are specialized healthy diets, called
medical nutrition therapy, for people with
various diseases or conditions. There are
also prescientific ideas about such
specialized diets, as in dietary therapy in
traditional Chinese medicine.

Recommendations
World Health Organization

The World Health Organization (WHO)

makes the following five
recommendations with respect to both
populations and individuals:[6]
1. Maintain a healthy weight by eating
roughly the same number of calories
that your body is using.
2. Limit intake of fats. Not more than
30% of the total calories should come
from fats. Prefer unsaturated fats to
saturated fats. Avoid trans fats.
3. Eat at least 400 grams of fruits and
vegetables per day (potatoes, sweet
potatoes, cassava and other starchy
roots do not count). A healthy diet
also contains legumes (e.g. lentils,
beans), whole grains and nuts.
4. Limit the intake of simple sugars to
less than 10% of calorie (below 5% of
 calories or 25 grams may be even
better).[7]
5. Limit salt / sodium from all sources
and ensure that salt is iodized. Less
than 5 grams of salt per day can
reduce the risk of cardiovascular
disease.[8]

The WHO has stated that insufficient

vegetables and fruit is the cause of 2.8%
of deaths worldwide.[8]

Other WHO recommendations include:

ensuring that the foods chosen have

sufficient vitamins and certain minerals;
 avoiding directly poisonous (e.g. heavy
metals) and carcinogenic (e.g. benzene)
substances;
avoiding foods contaminated by human
pathogens (e.g. E. coli, tapeworm eggs);
and replacing saturated fats with
polyunsaturated fats in the diet, which
can reduce the risk of coronary artery
disease and diabetes.[8]

United States Department of

Agriculture

The Dietary Guidelines for Americans by

the United States Department of
Agriculture (USDA) recommends three
healthy patterns of diet, summarized in the
table below, for a 2000 kcal diet.[9]

It emphasizes both health and

environmental sustainability and a flexible
approach. The committee that drafted it
wrote: "The major findings regarding
sustainable diets were that a diet higher in
plant-based foods, such as vegetables,
fruits, whole grains, legumes, nuts, and
seeds, and lower in calories and animal-
based foods is more health promoting and
is associated with less environmental
impact than is the current U.S. diet. This
pattern of eating can be achieved through
a variety of dietary patterns, including the
“Healthy U.S.-style Pattern”, the “Healthy
Vegetarian Pattern" and the "Healthy
Mediterranean-style Pattern".[10] Food
group amounts are per day, unless noted
per week.
The three healthy patterns
Food group/subgroup (units) U.S. style Vegetarian Med-style

Fruits (cup eq) 2 2 2.5

Vegetables (cup eq) 2.5 2.5 2.5

Dark green 1.5/wk 1.5/wk 1.5/wk

Red/orange 5.5/wk 5.5/wk 5.5/wk

Starchy 5/wk 5/wk 5/wk

Legumes 1.5/wk 3/wk 1.5/wk

Others 4/wk 4/wk 4/wk

Grains (oz eq) 6 6.5 6

Whole 3 3.5 3

Refined 3 3 3

Dairy (cup eq) 3 3 2

Protein Foods (oz eq) 5.5 3.5 6.5

Meat (red and processed) 12.5/wk -- 12.5/wk

Poultry 10.5/wk -- 10.5/wk

Seafood 8/wk -- 15/wk

Eggs 3/wk 3/wk 3/wk

Nuts/seeds 4/wk 7/wk 4/wk

Processed Soy (including tofu) 0.5/wk 8/wk 0.5/wk

Oils (grams) 27 27 27

Solid fats limit (grams) 18 21 17

Added sugars limit (grams) 30 36 29

American Heart Association / World

Cancer Research Fund / American
Institute for Cancer Research
The American Heart Association, World
Cancer Research Fund, and American
Institute for Cancer Research recommend
a diet that consists mostly of unprocessed
plant foods, with emphasis on a wide
range of whole grains, legumes, and non-
starchy vegetables and fruits. This healthy
diet includes a wide range of non-starchy
vegetables and fruits which provide
different colors including red, green,
yellow, white, purple, and orange. The
recommendations note that tomato
cooked with oil, allium vegetables like
garlic, and cruciferous vegetables like
cauliflower, provide some protection
against cancer. This healthy diet is low in
energy density, which may protect against
weight gain and associated diseases.
Finally, limiting consumption of sugary
drinks, limiting energy rich foods, including
“fast foods” and red meat, and avoiding
processed meats improves health and
longevity. Overall, researchers and medical
policy conclude that this healthy diet can
reduce the risk of chronic disease and
cancer.[11][12]

It is recommended that children consume

less than 25 grams of added sugar (100
calories) per day.[13] Other
recommendations include no extra sugars
in those under 2 years old and less than
one soft drink per week.[13] As of 2017,
decreasing total fat is no longer
recommended, but instead, the
recommendation to lower risk of
cardiovascular disease is to increase
consumption of monounsaturated fats
and polyunsaturated fats, while decreasing
consumption of saturated fats.[14]

Harvard School of Public Health

The Nutrition Source of Harvard School of

Public Health makes the following 10
recommendations for a healthy diet:[15]
Choose good carbohydrates: whole
grains (the less processed the better),
vegetables, fruits and beans. Avoid
white bread, white rice, and the like as
well as pastries, sugared sodas, and
other highly processed food.[16]
Pay attention to the protein package:
good choices include fish, poultry, nuts,
and beans. Try to avoid red meat.[17]
Choose foods containing healthy fats.
Plant oils, nuts, and fish are the best
choices. Limit consumption of saturated
fats, and avoid foods with trans fat.[15]
Choose a fiber-filled diet which includes
whole grains, vegetables, and fruits.[18]
Eat more vegetables and fruits—the
more colorful and varied, the better.[15]
Include adequate amounts of calcium in
the diet; however, milk is not the best or
only source. Good sources of calcium
are collards, bok choy, fortified soy milk,
baked beans, and supplements
containing calcium and vitamin D.[19]
Prefer water over other beverages. Avoid
sugary drinks, and limit intake of juices
and milk. Coffee, tea, artificially-
sweetened drinks, 100-percent fruit
juices, low-fat milk and alcohol can fit
into a healthy diet but are best
consumed in moderation. Sports drinks
 are recommended only for people who
exercise more than an hour at a stretch
to replace substances lost in sweat.[20]
Limit salt intake. Choose more fresh
foods, instead of processed ones.[15]
Drink alcohol in moderation. Doing so
has health benefits, but is not
recommended for everyone.[15]
Consider intake of daily multivitamin
and extra vitamin D, as these have
potential health benefits.[15]

Other than nutrition, the guide

recommends frequent physical exercise
and maintaining a healthy body weight.[15]
Others

David L. Katz, who reviewed the most

prevalent popular diets in 2014, noted:

The weight of evidence strongly

supports a theme of healthful
eating while allowing for
variations on that theme. A diet
of minimally processed foods
close to nature, predominantly
plants, is decisively associated
with health promotion and
disease prevention and is
consistent with the salient
components of seemingly
distinct dietary approaches.
Efforts to improve public health
through diet are forestalled not
for want of knowledge about the
optimal feeding of Homo sapiens
but for distractions associated
with exaggerated claims, and
our failure to convert what we
reliably know into what we
routinely do. Knowledge in this
case is not, as of yet, power;
would that it were so.[21]
Marion Nestle expresses the mainstream
view among scientists who study
nutrition:[22]:10

The basic principles of good

diets are so simple that I can
summarize them in just ten
words: eat less, move more, eat
lots of fruits and vegetables. For
additional clarification, a five-
word modifier helps: go easy on
junk foods. Follow these
precepts and you will go a long
way toward preventing the
major diseases of our overfed
society—coronary heart disease,
certain cancers, diabetes, stroke,
osteoporosis, and a host of
others.... These precepts
constitute the bottom line of
what seem to be the far more
complicated dietary
recommendations of many
health organizations and
national and international
governments—the forty-one
“key recommendations” of the
2005 Dietary Guidelines, for
example. ... Although you may
 feel as though advice about
nutrition is constantly changing,
the basic ideas behind my four
precepts have not changed in
half a century. And they leave
plenty of room for enjoying the
pleasures of food.[23]:22

For specific conditions

In addition to dietary recommendations for
the general population, there are many
specific diets that have primarily been
developed to promote better health in
specific population groups, such as people
with high blood pressure (such as low
sodium diets or the more specific DASH
diet), or people who are overweight or
obese (weight control diets). However,
some of them may have more or less
evidence for beneficial effects in normal
people as well.

Hypertension

A low sodium diet is beneficial for people

with high blood pressure. The Cochrane
review published in 2008 concluded that a
long term (more than 4 weeks) low sodium
diet usefully lowers blood pressure, both in
people with hypertension (high blood
pressure) and in those with normal blood
pressure.[24]

The DASH diet (Dietary Approaches to

Stop Hypertension) is a diet promoted by
the National Heart, Lung, and Blood
Institute (part of the NIH, a United States
government organization) to control
hypertension. A major feature of the plan
is limiting intake of sodium,[25] and the diet
also generally encourages the
consumption of nuts, whole grains, fish,
poultry, fruits, and vegetables while
lowering the consumption of red meats,
sweets, and sugar. It is also "rich in
potassium, magnesium, and calcium, as
well as protein".

The Mediterranean diet, which includes

limiting consumption of red meat and
using olive oil in cooking, has also been
shown to improve cardiovascular
outcomes.[26]

Obesity

Most people who are overweight or obese

can use dieting in combination with
physical exercise to lose weight.

Diets to promote weight loss are divided

into four categories: low-fat, low-
carbohydrate, low-calorie, and very low
calorie.[27] A meta-analysis of six
randomized controlled trials found no
difference between the main diet types
(low calorie, low carbohydrate, and low
fat), with a 2–4 kilogram weight loss in all
studies.[27] After two years, all of the diets
in the studies that reduced calories
resulted in equal weight loss regardless of
whether changes in fat or carbohydrate
consumption were emphasized.[28]

Gluten-related disorders

Gluten, a mixture of proteins found in

wheat and related grains including barley,
rye, oat, and all their species and hybrids
(such as spelt, kamut, and triticale),[29]
causes health problems for those with
gluten-related disorders, including celiac
disease, non-celiac gluten sensitivity,
gluten ataxia, dermatitis herpetiformis, and
wheat allergy.[30] In these people, the
gluten-free diet is the only available
treatment.[31][32][33]

Reduced disease risk

There may be a relationship between
lifestyle including food consumption and
lowering the risk of cancer and other
chronic diseases. A diet high in fruit and
vegetables appears to decrease the risk of
cardiovascular disease and death, but not
cancer.[34]

Eating a healthy diet and getting enough

exercise can maintain body weight within
the normal range and prevent obesity in
most people, and thus prevent the chronic
diseases and poor outcomes associated
with obesity.[35]

Unhealthy diets
The Western pattern diet which is typically
eaten by Americans and increasingly
adopted by people in the developing world
as they leave poverty is unhealthy: it is
"rich in red meat, dairy products,
processed and artificially sweetened
foods, and salt, with minimal intake of
fruits, vegetables, fish, legumes, and whole
grains."[36]

An unhealthy diet is a major risk factor for

a number of chronic diseases including:
high blood pressure, high cholesterol,
diabetes, abnormal blood lipids,
overweight/obesity, cardiovascular
diseases, and cancer.[37]

The WHO estimates that 2.7 million

deaths each year are attributable to a diet
low in fruit and vegetables.[37] Globally
such diets are estimated to cause about
19% of gastrointestinal cancer, 31% of
ischaemic heart disease, and 11% of
strokes,[5] thus making it one of the
leading preventable causes of death
worldwide.[38]

Popular diets

Some publicised diets, often referred to as

fad diets, make promises of weight loss or
other health advantages such as longer
life without backing by solid science; many
fad diets are based on highly restrictive or
unusual food choices.[23]:296[39] Celebrity
endorsements (including celebrity
doctors) are frequently associated with
such diets, and the individuals who
develop and promote these programs
often profit handsomely.[22]:11–12[40]

Public health
Consumers are generally aware of the
elements of a healthy diet, but find
nutrition labels and diet advice in popular
media confusing.[41]

Fears of high cholesterol were frequently

voiced up until the mid-1990s. However,
more recent research has shown that the
distinction between high- and low-density
lipoprotein ('good' and 'bad' cholesterol,
respectively) must be addressed when
speaking of the potential ill effects of
cholesterol. Different types of dietary fat
have different effects on blood levels of
cholesterol. For example, polyunsaturated
fats tend to decrease both types of
cholesterol; monounsaturated fats tend to
lower LDL and raise HDL; saturated fats
tend to either raise HDL, or raise both HDL
and LDL;[42][43] and trans fat tend to raise
LDL and lower HDL.

Dietary cholesterol is only found in animal

products such as meat, eggs, and dairy.
The effect of dietary cholesterol on blood
cholesterol levels is controversial. Some
studies have found a link between
cholesterol consumption and serum
cholesterol levels.[44] Other studies have
not found a link between eating
cholesterol and blood levels of
cholesterol.[45]

Vending machines in particular have come

under fire as being avenues of entry into
schools for junk food promoters. However,
there is little in the way of regulation and it
is difficult for most people to properly
analyze the real merits of a company
referring to itself as "healthy." Recently, the
Committee of Advertising Practice in the
United Kingdom launched a proposal to
limit media advertising for food and soft
drink products high in fat, salt or sugar.[46]
The British Heart Foundation released its
own government-funded advertisements,
labeled "Food4Thought", which were
targeted at children and adults to
discourage unhealthy habits of consuming
junk food.[47]

From a psychological and cultural

perspective, a healthier diet may be
difficult to achieve for people with poor
eating habits.[48] This may be due to tastes
acquired in childhood and preferences for
sugary, salty and/or fatty foods.[49] In the
UK, the chief medical officer of the
government recommended in December
2018 that sugar and salt be taxed to
discourage consumption.[50]

Other animals
Animals that are kept by humans also
benefit from a healthy diet, but the
requirements of such diets may be very
different from the ideal human diet.[51]

See also
List of diets
Meals
Table of food nutrients
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External links
Diet, Nutrition and the prevention of
chronic diseases , by a Joint WHO/FAO
Expert consultation (2003)

Retrieved from
"https://en.wikipedia.org/w/index.php?
title=Healthy_diet&oldid=916702467"

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