Healthy diet: Keys to eating well

Here is some useful information, based on WHO recommendations, to follow a healthy diet, and the benefits of doing so. Some food manufacturers are reformulating recipes to reduce the sodium content of their products, and people should be encouraged to check nutrition labels to see how much sodium is in a product before purchasing or consuming it. Reducing the amount of total fat intake to less than 30% of total energy intake helps to prevent unhealthy weight gain in the adult population (1, 2, 3). Learn more about healthy nutrition in the WHO/Europe factsheet linked on this webpage. For snacks, choose raw vegetables and fresh fruit, rather than foods that are high in sugars, fats or salt. It also helps them to avoid a diet that is high in sugars, fats and salt, which can lead to unhealthy weight gain (i.e. overweight and obesity) and noncommunicable diseases. Based on this work, WHO/Europe introduced the quick buys – the 25 policies targeting key risk factors (tobacco, alcohol, unhealthy diet and physical inactivity) and disease groups (cardiovascular diseases, diabetes, chronic respiratory diseases and cancers). WHO continuously updates the guidance on what constitutes a healthy diet to prevent all forms of malnutrition and promote well-being in different population groups across the life course and on how different nutrients and foods contribute to it. What constitutes a healthy diet may differ depending on individual needs, locally available foods, dietary customs, cultural norms and other considerations.

For adults

People who reduce the amount of sugars in their diet may also reduce their risk of noncommunicable diseases such as heart disease and stroke. People whose diets are high in sodium (including salt) have a greater risk of high blood pressure, which can increase their risk of heart disease and stroke. Avoid processed, baked and fried foods that contain industrially produced trans-fat. Trans-fat may occur naturally in certain meat and milk products, but the industrially produced trans-fat (e.g. partially hydrogenated oils) present in various processed foods is the main source.

• Make sure you only take antibiotics if prescribed by a qualified health professional.
• Exclusive breastfeeding is recommended for the first 6 months of life to ensure optimal growth, development and health.
• (14) Global strategy on diet, physical activity and health.
• For example, people who eat too much saturated fat and trans-fat are at higher risk of heart disease and stroke.
• WHO is committed to supporting countries in creating a healthier living environment for all citizens of the Region.
• A reduction to less than 5% of total energy intake would provide additional health benefits (7).

There are different types of fats, but unsaturated fats are preferable over saturated fats and trans-fats. Reduce intake of harmful fats In both adults and children, the intake of free sugars should be reduced. You can improve your intake of fruits and vegetables by always including veggies in your meal; eating fresh fruit and vegetables as snacks; eating a variety of fruits and vegetables; and eating them in season.

Essential nutrition action (ENA) - Older people

Governments have a central role in creating a healthy food environment that enables people to adopt and maintain healthy dietary practices. A healthy diet helps to protect against malnutrition in all of its forms, as well as NCDs such as cardiovascular diseases (including heart disease and stroke), type 2 diabetes and some cancers. WHO regularly monitors the adoption and implementation of food environment policies and their impact on population dietary intake and health. Unhealthy diet is one of theleading risks for the global burden of disease, mainly for noncommunicablediseases such as cardiovascular diseases, diabetes, and cancer. A healthy diet comprises a combination of different foods.

• People whose diets are rich in vegetables and fruit have a significantly lower risk of obesity, heart disease, stroke, diabetes and certain types of cancer.
• It protects you against many chronic noncommunicable diseases, such as heart disease, diabetes and cancer.
• When cooking and preparing foods, limit the amount of salt and high-sodium condiments (e.g. soy sauce and fish sauce).
• The nature of access to food requires broader solutions at the societal level to promote safe and healthy food options.
• Reducing the amount of total fat intake to less than 30% of total energy intake helps to prevent unhealthy weight gain in the adult population (1, 2, 3).
• Vegetables and fruit are important sources of vitamins, minerals, dietary fibre, plant protein and antioxidants.
• With many countries now seeing a rapid rise in obesity among infants and children, in May 2014 WHO set up the Commission on Ending Childhood Obesity.
• A healthy diet starts early in life with adequate breastfeeding.The benefits of a healthy diet are reflected in higher educational outcomes,productivity and lifelong health.
• When using canned or dried vegetables and fruit, choose varieties without added salt and sugars

If left uncontrolled, hypertension can lead to heart, brain, kidney and other diseases. This is because many people who have hypertension may not be aware of the problem as it may not have any symptoms. Increase moderate-intensity physical activity to 300 minutes per week for additional health benefits. Once you do, you will experience immediate and long-term health benefits. Fats consumed should be less than 30% of your total energy intake. On its own, breast milk provides all the nutrients and fluids that babies need for their first 6 months of healthy growth and development. At 6 months of age, introduce a variety of safe and nutritious foods to complement breastfeeding, and continue to breastfeed until babies are 2 years of age or beyond. (14) Global strategy on diet, physical activity and health. Effects of total fat intake on body weight. These targets include a halt to the rise in diabetes and obesity, and a 30% relative reduction in the intake of salt by 2025. WHO/Europe is advancing NCD prevention by supporting countries to implement evidence-based policies that give measurable results. As a next step, WHO/Europe analysed how specific public health measures can have a positive impact on population health across Europe and central Asia in as little as 5 years. WHO is committed to supporting countries in creating a healthier living environment for all citizens of the Region.

Healthy diet

Launch of the WHO guideline on the use of lower-sodium salt substitutes WHO engages with food manufacturers on improving the nutrition profile of their products. Around the world, an estimated 3 billion people cannot access safe,nutritious and sufficient food. Eat only limited amounts of processed meats because these are high in fat and salt. When possible, choose white meat (e.g. poultry) and fish, which are generally low in fats, rather than red meat.

• Effects of total fat intake on body weight.
• When possible, choose white meat (e.g. poultry) and fish, which are generally low in fats, rather than red meat.
• If left uncontrolled, hypertension can lead to heart, brain, kidney and other diseases.
• Based on this work, WHO/Europe introduced the quick buys – the 25 policies targeting key risk factors (tobacco, alcohol, unhealthy diet and physical inactivity) and disease groups (cardiovascular diseases, diabetes, chronic respiratory diseases and cancers).
• On its own, breast milk provides all the nutrients and fluids that babies need for their first 6 months of healthy growth and development.
• Recognizing that the world is not on track to meet all of the 2025 global nutrition targets, WHO Member States, during the 78th World Health Assembly in...

People are often unaware of the amount of salt they consume. It also reduces the risk of becoming overweight or obese and developing NCDs later in life. Antibiotic resistance is one of the biggest public health threats in our generation. If your blood pressure is high, get the advice of a health worker. Have your blood pressure checked regularly by a health worker so you know your numbers.

Global nutrition targets 2030: topical briefs on maternal, infant and young child nutrition

Reduce your salt intake to 5g per day, equivalent to about one teaspoon. Adults should eat at least five portions (400g) of fruit and vegetables per day. Here are 10 practical health tips to help you start off towards healthy living in 2025. Episode #91 - Everything you need to know about trans fat Vitamin A deficiency remains a leading cause of preventable blindness in children and also increases the risks of severe illness or death from infections....

• Global sodium consumption and death from cardiovascular causes.
• Episode #91 - Everything you need to know about trans fat
• In later life, those who were breastfed as infants are less likely to become overweight or obese, or to suffer from noncommunicable diseases, such as diabetes, heart disease and stroke.
• Intake of potassium can be increased by consuming fresh fruit and vegetables.
• Go to your nearest health facility to check out the health services, screenings and treatment that are accessible to you.
• Use unsaturated vegetable oils (e.g. olive, soy, sunflower or corn oil) rather than animals fats or oils high in saturated fats (e.g. butter, ghee, lard, coconut and palm oil).
• Eating a healthy, balanced diet is especially important for young children's development.

Nutrition and Food Safety News - May-June 2025

These foods should be prepared without added salt or sugar. Opting for a balanced, adequate and varied diet is an important step towards a healthy lifestyle. It is important to have a diet that includes a variety of foods across all food groups. Alcohol consumption is causally linked to over 200 health conditions and other risks, including liver diseases, cancers, cardiovascular diseases, tuberculosis, HIV/AIDS, road injuries, violence and suicide. Use unsaturated vegetable oils (e.g. olive, soy, sunflower or corn oil) rather than animals fats or oils high in saturated fats (e.g. butter, ghee, lard, coconut and palm oil). Fats and oils are concentrated sources of energy, and eating too much fat, particularly the wrong kinds of fat, can be harmful to health. Avoid overcooking vegetables and fruit as this can lead to the loss of important vitamins. You can reduce your sugar intake by limiting the consumption of sugary snacks, candies and sugar-sweetened beverages. Start the new year with the evergreen resolution to lead a healthier lifestyle. Recognizing that the world is not on track to meet all of the 2025 global nutrition targets, WHO Member States, during the 78th World Health Assembly in... World Health Assembly re-commits to global nutrition targets and marketing regulations Try also to opt for low-fat or reduced fat versions of milk and dairy products. In later life, those who were breastfed as infants are less likely to become overweight or obese, or to suffer from noncommunicable diseases, such as diabetes, heart disease and stroke. From birth to 6 months of age, feed babies exclusively with breast milk (i.e. give them no other food or drink) and feed them on demand (i.e. as often as they want, day and night). It protects you against many chronic noncommunicable diseases, such as heart disease, diabetes and cancer. Global sodium consumption and death from cardiovascular causes.

• In both adults and children, the intake of free sugars should be reduced.
• (9) Comprehensive implementation plan on maternal, infant and young child nutrition.
• Consuming a healthy diet throughout the life-course helps prevent malnutrition in all its forms as well as a range of noncommunicable diseases and conditions.
• Some food manufacturers are reformulating recipes to reduce the sodium content of their products, and people should be encouraged to check nutrition labels to see how much sodium is in a product before purchasing or consuming it.
• WHO engages with food manufacturers on improving the nutrition profile of their products.
• Fats consumed should be less than 30% of your total energy intake.
• People who reduce the amount of sugars in their diet may also reduce their risk of noncommunicable diseases such as heart disease and stroke.

• Healthy diets can also contribute to an adequate body weight.
• A healthy diet helps to protect against malnutrition in all of its forms, as well as NCDs such as cardiovascular diseases (including heart disease and stroke), type 2 diabetes and some cancers.
• Start the new year with the evergreen resolution to lead a healthier lifestyle.
• Reduce intake of harmful fats
• Learn more about healthy nutrition in the WHO/Europe factsheet linked on this webpage.
• The principles provide the basis for the design of policiesaimed at improving diet and for the assessment of the healthiness of diets.
• Continued breastfeeding is encouraged up to 2 years of age and beyond, as it remains an important source of nutrition and immune protection.

In the first 2 years of a child’s life, optimal nutrition fosters healthy growth and improves cognitive development. By promoting comprehensive strategies – from legal frameworks and school-based programmes to digital policy regulation – WHO helps countries create healthier environments that empower individuals to make informed choices and reduce NCD risks. Nutritious, safe diets are essential before and during pregnancy and while breastfeeding to support maternal and child health. From 6 months onwards, breastfeeding should continue alongside the introduction of safe, diverse and nutrient-dense complementary foods. Healthy dietary practices start early in life. (9) Comprehensive implementation plan on maternal, infant and young child nutrition. With many countries now seeing a rapid rise in obesity among infants and children, in May 2014 WHO set up the Commission on Ending Childhood Obesity. Potassium can mitigate the negative effects of elevated sodium consumption on blood pressure.

• It also helps them to avoid a diet that is high in sugars, fats and salt, which can lead to unhealthy weight gain (i.e. overweight and obesity) and noncommunicable diseases.
• People are consuming more foods high in energy, fats, free sugars or salt/sodium, and many do not eat enough fruit, vegetables and dietary fibre such as whole grains.
• A healthy diet comprises a combination of different foods.
• Healthy diets promote health, growth anddevelopment, support active lifestyles, prevent nutrient deficiencies andexcesses, communicable and noncommunicable diseases, foodborne diseases andpromote wellbeing.
• WHO is urging action by Governments and the food industry to remove industrial trans fat from our food chain.
• Nutritious, safe diets are essential before and during pregnancy and while breastfeeding to support maternal and child health.
• In addition, the proliferation of highlyprocessed food, supported by aggressive marketing, rapid unplanned urbanizationand changing lifestyles have contributed to more people eating unhealthy dietshigh in energy, free sugars, salt, saturated fats and trans fats.
• These foods should be prepared without added salt or sugar.

People are now consuming more foods high in energy, fats, free sugars and salt/sodium, and many people do not eat enough fruit, vegetables and other dietary fibre such as whole grains. In addition, the proliferation of highlyprocessed food, supported by aggressive marketing, rapid unplanned urbanizationand changing lifestyles have contributed to more people eating unhealthy dietshigh in energy, free sugars, salt, saturated fats and trans fats. People are consuming more foods high in energy, fats, free sugars or salt/sodium, and many do not eat enough fruit, vegetables and dietary fibre such as whole grains. Evidence shows the health benefits of a diet high in whole grains, vegetables,fruit, legumes and nuts, and low in salt, free sugars and fats, particularlysaturated and trans fats.

Spreadsheets for WHO reference protocol for measuring fatty acids in foods, with emphasis on monitoring...

• Around the world, an estimated 3 billion people cannot access safe,nutritious and sufficient food.
• Antibiotic resistance is one of the biggest public health threats in our generation.
• This will help prevent unhealthy weight gain and NCDs.
• Try also to opt for low-fat or reduced fat versions of milk and dairy products.
• These targets include a halt to the rise in diabetes and obesity, and a 30% relative reduction in the intake of salt by 2025.
• Tobacco use or exposure to tobacco smoking affects almost all organs of the human body and has a negative impact on health across the life course.
• But the increased production of processed food, rapid urbanization and changing lifestyles have led to a shift in dietary patterns.
• Have your blood pressure checked regularly by a health worker so you know your numbers.
• Here is some useful information, based on WHO recommendations, to follow a healthy diet, and the benefits of doing so.

For example, people who eat too much saturated fat and trans-fat are at higher risk of heart disease and stroke. People whose diets are rich in vegetables and fruit have a significantly lower risk of obesity, heart disease, stroke, diabetes and certain types of cancer. When using canned or dried vegetables and fruit, choose varieties without added salt and sugars Eating a healthy, balanced diet is especially important for young children's development.

• For all of these, there is a direct link between the amount of alcohol consumed and the likelihood of illness, injury or death – the more alcohol you drink, the higher the risk.
• People are now consuming more foods high in energy, fats, free sugars and salt/sodium, and many people do not eat enough fruit, vegetables and other dietary fibre such as whole grains.
• Trans-fat may occur naturally in certain meat and milk products, but the industrially produced trans-fat (e.g. partially hydrogenated oils) present in various processed foods is the main source.
• Eating at least 400 g, or five portions, of fruit and vegetables per day reduces the risk of NCDs (2) and helps to ensure an adequate daily intake of dietary fibre.
• In 2010, the Health Assembly endorsed a set of recommendations on the marketing of foods and non-alcoholic beverages to children (15).
• Opting for a balanced, adequate and varied diet is an important step towards a healthy lifestyle.
• In the first 2 years of a child’s life, optimal nutrition fosters healthy growth and improves cognitive development.

Use of smokeless tobacco products can result in serious, sometimes fatal, health problems. This will help prevent unhealthy weight gain and NCDs. WHO recommends consuming less than 5% of total energy intake for additional health benefits.

• Consuming free sugars increases the risk of dental caries (tooth decay).
• As a next step, WHO/Europe analysed how specific public health measures can have a positive impact on population health across Europe and central Asia in as little as 5 years.
• Launch of WHO guideline on fortification of edible oils and fats with vitamins A and D for public health
• Hand hygiene is critical not only for health workers but for everyone.
• It is important to have a diet that includes a variety of foods across all food groups.
• World Health Assembly re-commits to global nutrition targets and marketing regulations
• Eat only limited amounts of processed meats because these are high in fat and salt.

Consuming a healthy diet throughout the life-course helps prevent malnutrition in all its forms as well as a range of noncommunicable diseases and conditions. Eating at least 400 g, or five portions, of fruit and vegetables per day reduces the risk of NCDs (2) and helps to ensure an adequate daily intake of dietary fibre. Consuming a healthy diet throughout the life-course helps to prevent malnutrition in all its forms as well as a range of noncommunicable diseases (NCDs) and conditions. By eating healthy,  you will reduce your risk of malnutrition and noncommunicable diseases (NCDs) such as diabetes, heart disease, stroke and cancer. However, healthy diets can be inaccessible, particularly in low- andmiddle-income countries, and also in places and situations with high rates offood insecurity.

Healthy diet: Keys to eating well

Eating a variety of whole (i.e. unprocessed) and fresh foods every day helps children and adults to obtain the right amounts of essential nutrients. But the increased production of processed food, rapid urbanization and changing lifestyles have led to a shift in dietary patterns. (15) Set of recommendations on the marketing of foods and non-alcoholic beverages to children. In 2010, the Health Assembly endorsed a set of recommendations on the marketing of foods and non-alcoholic beverages to children (15). A healthy diet is a foundation for health, well-being, optimal growth and development.It protects against all forms of malnutrition. A healthy diet is essential for good health and nutrition. Excess calories from foods and drinks high in free sugars also contribute to unhealthy weight gain, which can lead to overweight and obesity. Eat a combination of different foods, including fruit, vegetables, legumes, nuts and whole grains. The exact make-up of a diet will vary depending onindividual characteristics, preferences and beliefs, cultural context, locallyavailable foods and dietary customs.

How can everyone lead an active lifestyle?

The nature of access to food requires broader solutions at the societal level to promote safe and healthy food options. Similarly, those whose diets are high in sugars have a greater risk of becoming overweight or obese, and an increased risk of tooth decay. Vegetables and fruit are important sources of vitamins, minerals, dietary fibre, plant protein and antioxidants. Diet evolves over time, being influenced by many social and economic factors that interact in a complex manner to shape individual dietary patterns. Consuming free sugars increases the risk of dental caries (tooth decay). A reduction to less than 5% of total energy intake would provide additional health benefits (7). Intake of potassium can be increased by consuming fresh fruit and vegetables. Reducing salt intake to the recommended level of less than 5 g per day could prevent 1.7 million deaths each year (12). Continued breastfeeding is encouraged up to 2 years of age and beyond, as it remains an important source of nutrition and immune protection. Exclusive breastfeeding is recommended for the first 6 months of life to ensure optimal growth, development and health. Healthy diets can also contribute to an adequate body weight. The principles provide the basis for the design of policiesaimed at improving diet and for the assessment of the healthiness of diets. WHO is urging action by Governments and the food industry to remove industrial trans fat from our food chain. Launch of WHO guideline on fortification of edible oils and fats with vitamins A and D for public health For all of these, there is a direct link between the amount of alcohol consumed and the likelihood of illness, injury or death – the more alcohol you drink, the higher the risk. Tobacco use or exposure to tobacco smoking affects almost all organs of the human body and has a negative impact on health across the life course. Go to your nearest health facility to check out the health services, screenings and treatment that are accessible to you. Healthy diets promote health, growth anddevelopment, support active lifestyles, prevent nutrient deficiencies andexcesses, communicable and noncommunicable diseases, foodborne diseases andpromote wellbeing. This document was prepared in support of the publication "WHO reference protocol for measuring fatty acids in foods, with emphasis on monitoring trans-fatty... However, the basic principles of healthy diets remain the same for everyone. A healthy diet starts early in life with adequate breastfeeding.The benefits of a healthy diet are reflected in higher educational outcomes,productivity and lifelong health. When cooking and preparing foods, limit the amount of salt and high-sodium condiments (e.g. soy sauce and fish sauce). In both adults and children, the intake of free sugars should be reduced to less than 10% of total energy intake (2, 7). Salt is also added to foods during cooking (e.g. bouillon, stock cubes, soy sauce and fish sauce) or at the point of consumption (e.g. table salt). Most people consume too much sodium through salt (corresponding to consuming an average of 9–12 g of salt per day) and not enough potassium (less than 3.5 g).

• Unhealthy diet is one of theleading risks for the global burden of disease, mainly for noncommunicablediseases such as cardiovascular diseases, diabetes, and cancer.
• By promoting comprehensive strategies – from legal frameworks and school-based programmes to digital policy regulation – WHO helps countries create healthier environments that empower individuals to make informed choices and reduce NCD risks.
• A healthy diet is essential for good health and nutrition.
• The exact make-up of a diet will vary depending onindividual characteristics, preferences and beliefs, cultural context, locallyavailable foods and dietary customs.
• People whose diets are high in sodium (including salt) have a greater risk of high blood pressure, which can increase their risk of heart disease and stroke.
• Once you do, you will experience immediate and long-term health benefits.
• However, healthy diets can be inaccessible, particularly in low- andmiddle-income countries, and also in places and situations with high rates offood insecurity.

Health professionals can help find and diagnose health issues early, when your chances for treatment and cure are better. ShimizuRegular check-ups can help find health problems before they start. Hand hygiene is critical not only for health workers but for everyone. Make sure you only take antibiotics if prescribed by a qualified health professional.