In our quest for optimum health, it is essential to pay attention to our diet. The World Health Organization (WHO) plays a vital role in providing guidance on the types of diets that promote overall well-being.

These WHO-recommended diets focus on consuming a variety of nutritious foods and avoiding excessive intake of harmful substances. This article aims to explore the WHO’s recommendations for achieving optimum health through diet.

1. Mediterranean Diet

The Mediterranean diet is one of the WHO-recommended diets that is widely known for its health benefits. It emphasizes consuming ample amounts of fruits, vegetables, whole grains, legumes, and olive oil.

This diet also includes moderate amounts of fish, poultry, dairy products, and red wine. It is low in saturated fats and high in monounsaturated fats, which are associated with a reduced risk of cardiovascular diseases.

2. DASH Diet

The Dietary Approaches to Stop Hypertension (DASH) diet is another WHO-recommended diet that focuses on reducing high blood pressure.

It encourages consumption of fruits, vegetables, whole grains, lean meats, fish, nuts, and seeds while limiting the intake of sodium, added sugars, and saturated fats. Following the DASH diet has been shown to lower blood pressure and reduce the risk of developing heart disease.

3. Vegetarian and Vegan Diets

Vegetarian and vegan diets, when well-planned, can contribute to a healthy lifestyle according to WHO. These diets are centered around plant-based foods, including fruits, vegetables, whole grains, legumes, nuts, and seeds.

A vegetarian diet excludes meat and fish, while a vegan diet avoids all animal products. These diets can provide a range of essential nutrients while reducing the risk of obesity, heart disease, and certain types of cancer.

4. Japanese Diet

The traditional Japanese diet is often cited as a WHO-recommended diet for its association with longevity and lower rates of chronic diseases. This diet primarily consists of fish, seafood, tofu, soy, vegetables, fruits, and whole grains.

It is low in saturated fats and added sugars. The Japanese diet is renowned for its balanced approach and emphasis on smaller portion sizes.

5. Low-Carb Diets

The WHO recognizes that low-carb diets can be effective for short-term weight loss.

However, it advises caution in adopting these diets as a long-term dietary strategy, particularly if they involve high intakes of saturated fats or excessive consumption of animal-based proteins. It is important to ensure that low-carb diets are well-rounded and include a variety of nutrient-rich foods to promote overall health.

Related Article Top 2 Healthy Diets Endorsed by WHO

6. Gluten-Free Diet (for Celiac Disease)

For individuals with celiac disease, an autoimmune disorder triggered by gluten ingestion, a gluten-free diet is necessary. The WHO recommends completely eliminating gluten-containing grains such as wheat, barley, and rye.

Instead, individuals with celiac disease should opt for gluten-free grains, such as rice, corn, quinoa, and gluten-free oats, along with fruits, vegetables, lean meats, and dairy products.

7. Dietary Guidelines for Americans

The WHO acknowledges the Dietary Guidelines for Americans issued by the U.S. Department of Agriculture (USDA) and the Department of Health and Human Services (HHS).

These guidelines emphasize consuming a variety of nutrient-dense foods, such as fruits, vegetables, whole grains, lean proteins, and low-fat dairy products, while limiting the intake of saturated fats, added sugars, and sodium. They also provide guidance on portion sizes and physical activity.

8. WHO Recommendations on Salt Intake

The WHO strongly recommends reducing salt intake to lower the risk of high blood pressure, heart disease, stroke, and kidney disease. The organization suggests a daily salt intake of less than 5 grams (approximately one teaspoon).

This can be achieved by avoiding processed foods high in sodium, using herbs and spices to enhance flavor instead of adding salt, and checking food labels for sodium content.

9. WHO Recommendations on Sugar Intake

The WHO advises limiting the intake of free sugars to promote better overall health. Free sugars include added sugars in processed foods, as well as naturally occurring sugars in honey, syrups, and fruit juices.

The organization recommends a daily intake of less than 10% of total energy (calories) from free sugars. A further reduction to less than 5% can provide additional health benefits, particularly in relation to dental health.

10. WHO Recommendations on Alcohol Consumption

Excessive alcohol consumption poses various health risks, including liver disease, cardiovascular diseases, and certain types of cancer. The WHO advises limiting alcohol intake to reduce these risks.

For adults, moderate alcohol consumption is defined as up to one standard drink per day for women and up to two standard drinks per day for men. It is also recommended to include alcohol-free days during the week.

Conclusion

By adhering to WHO-recommended diets, individuals can make significant strides toward achieving optimum health. These diets emphasize consumption of nutrient-rich foods while limiting the intake of harmful substances.

From the Mediterranean diet to the Japanese diet, vegetarian diets to low-carb diets, various approaches can cater to different cultural and personal preferences. It is important to consult with healthcare providers and nutrition experts to tailor these diets to individual needs and ensure a balanced and sustainable approach to eating.