Categories >> Treatments >> Healthy Diet
A healthy human diet is characterized by a variety of fruits, vegetables, whole grains, legumes (beans and lentils), nuts, and lean protein sources, with a focus on limiting added sugars, saturated fats, and excessive salt, while ensuring adequate fiber intake and staying hydrated with water; essentially, a balanced diet with a focus on minimally processed, nutrient-dense foods. [1, 2, 3, 4, 5]
Key components of a healthy diet: [1, 2, 6]
• Plenty of fruits and vegetables: Aim for at least 5 servings per day, including a diverse range of colors and types. [1, 2, 6]
• Whole grains: Choose whole-wheat bread, brown rice, quinoa, oats over refined grains. [1, 2, 3]
• Lean protein: Include sources like fish, poultry, beans, lentils, tofu, and nuts. [1, 2, 3, 7]
• Healthy fats: Incorporate moderate amounts of unsaturated fats from sources like avocados, olive oil, and fatty fish. [1, 3, 8]
• Low in added sugar and salt: Limit sugary drinks, processed foods high in sodium, and added sugars. [1, 3, 9]
• Adequate fiber: Fiber helps with digestion and can be found in fruits, vegetables, whole grains, and legumes. [1, 2, 3]
Important considerations: [3, 4, 5]
• Portion control: Pay attention to serving sizes to manage calorie intake. [3, 4, 5]
• Hydration: Drink plenty of water throughout the day. [3, 5, 9]
• Individual needs: Dietary requirements may vary based on age, activity level, and health conditions. [4, 7]
[1] https://www.who.int/health-topics/healthy-diet
[2] https://www.who.int/news-room/fact-sheets/detail/healthy-diet
[3] https://en.wikipedia.org/wiki/Healthy_diet
[4] https://www.maxhealthcare.in/blogs/what-is-a-balanced-diet
[5] https://i-base.info/guides/side/diet-a-balanced-diet-and-your-health
[6] https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/eating-a-balanced-diet/
[7] https://www.medicalnewstoday.com/articles/153998
[8] https://www.healthline.com/nutrition/meal-plans
[9] https://www.who.int/initiatives/behealthy/healthy-diet