Practical advice on how to have a healthy diet

Consuming a healthy diet throughout the life-course helps prevent malnutrition in all its forms as well as a range of noncommunicable diseases (NCDs) and conditions. But the increased production of processed food, rapid urbanisation and changing lifestyles have led to a shift in dietary patterns. People are consuming more foods high in energy, saturated fats, trans fats, free sugars or salt/sodium, and many do not eat enough fruit, vegetables and dietary fibre such as whole grains.

Fruit and vegetables

Eating at least 5 portions, or 400g, of fruit and vegetables per day reduces the risk of NCDs, and helps ensure an adequate daily intake of dietary fibre.

In order to improve fruit and vegetable consumption you can:

 * always include vegetables in your meals;

 * eat fruit and raw vegetables as snacks;

 * eat fresh vegetables in season;

 * vary choices of fruits and vegetables.

Fats

Reducing the amount of total fat intake to less than 30% of total energy helps prevent unhealthy weight gain in adult population.

Also, the risk of developing NCDs is lowered by reducing saturated fats to less than 10% of total energy, and trans fats to less than 1% of total energy, and replacing them with unsaturated fats contained in vegetable oils.

Fats intake can be reduced by:

 * changing how you cook – remove the fatty part of meat; instead of butter, use vegetable oil (not animal); and boil, steam or bake rather than fry;

 * avoid processed foods containing trans fats;

 * limit the consumption of foods containing high amounts of saturated fats (e.g. cheese, ice creams, fatty meat).

Salt, sodium and potassium

Most people consume too much sodium through salt (corresponding to an average of 9–12 g of salt per day) and not enough potassium. High salt consumption and insufficient potassium intake (less than 3.5 g) contribute to high blood pressure, which in turn increases the risk of heart disease and stroke.

1.7 million deaths could be prevented each year if people's salt consumption were reduced to the recommended level of less than 5 g per day.

People are often unaware of the amount of salt they consume. In many countries, most salt comes from processed foods (e.g. ready meals, processed meats like bacon, ham and salami, cheese and salty snacks) or from food consumed frequently in large amounts (e.g. bread). Salt is also added to food during cooking (e.g. bouillon, stock cubes) or at the table (e.g. table salt, soy sauce and fish sauce).

You can reduce salt consumption by:

* not adding salt, soy sauce or fish sauce during the preparation of food;

* not having salt on the table;

* limiting the consumption of salty snacks;

* choosing products with lower sodium content.

Potassium, which can mitigate the negative effects of elevated sodium consumption on blood pressure, can be increased with consumption of fruits and vegetables.

Sugars

Evidence indicates that intake of free sugars by adults and children should not exceed 10% of total energy, and that a reduction of under 5% of total energy provides additional health benefits. Free sugars are all sugars added to food or drinks by the manufacturer, cook or consumer, as well as sugars naturally present in honey, syrups, fruit juices and fruit juice concentrates.

Consuming free sugars increases the risk of dental caries (tooth decay). Excess calories from foods and drinks high in free sugars also contribute to unhealthy weight gain, which can lead to overweight and obesity.

Sugars intake can be reduced by:

* Limiting the consumption of foods and drinks containing high amounts of sugars (i.e. sugar-sweetened beverages, sugary snacks and candies);

* Eating fruit and raw vegetables as snacks instead of sugary snacks.