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Diet Tips 101: Your Ultimate Guide to Healthy Eating

Navigating through the essentials of a balanced diet highlights the significance of macronutrients and micronutrients. Macronutrients, which are proteins, carbohydrates, and fats, form the foundation of our energy needs. Proteins are essential for the repair and growth of tissues, carbohydrates are the main source of energy for our bodily functions, and fats play a key role in hormonal balance and the structure of cells. Conversely, micronutrients, encompassing vitamins and minerals, are vital for disease prevention and the smooth operation of our bodily systems. Although only needed in minor quantities, lacking micronutrients can have a profound effect on our health.

Plan Your Meals Ahead of Time

Strategizing your meals for the week is a crucial component of eating healthily. This process involves choosing various foods for your weekly meals, purchasing the necessary ingredients beforehand, and occasionally preparing meals in advance. This method is not only a time and money saver but also minimizes the temptation to indulge in less nutritious convenience foods. Planning ahead ensures a diet that is nutritionally rich and aligned with your health objectives, making eating healthy both enjoyable and long-term by incorporating a diverse range of fruits, vegetables, lean proteins, whole grains, and healthy fats.

Listen to Your Body’s Hunger and Fullness Cues

Being mindful of when you’re hungry and when you’re full is an essential part of maintaining a healthy diet. The practice of mindful eating emphasizes paying close attention to the act of eating and the signals your body sends. This approach can aid in preventing overeating and improving your relationship with food. Learning to heed your body’s signals for hunger and fullness can help in making healthier food selections and managing portion sizes that meet your body’s actual needs.

Focus on Whole, Plant-Based Foods

Emphasizing whole, plant-based foods in your diet is a key strategy for enhancing your health. These foods, which encompass vegetables, fruits, whole grains, nuts, seeds, and legumes, are packed with fiber, vitamins, minerals, and antioxidants. They play a significant role in lowering the risk of developing chronic diseases such as heart disease, diabetes, and cancer. Shifting towards a plant-based diet also supports environmental sustainability, making it a beneficial choice for both personal health and the planet.

In 2013, the Health Assembly agreed to nine global voluntary targets for the prevention and control of NCDs. These targets include a halt to the rise in diabetes and obesity, and a 30% relative reduction in the intake of salt by 2025. The “Global Action Plan for the Prevention and Control of Noncommunicable Diseases 2013–2020” (10) provides guidance and policy options for Member States, WHO and other United Nations agencies to achieve the targets.

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. In 2016, the Commission proposed a set of recommendations to successfully tackle childhood and adolescent obesity in different contexts around the world (16).

In November 2014, WHO organized, jointly with the Food and Agriculture Organization of the United Nations (FAO), the Second International Conference on Nutrition (ICN2). ICN2 adopted the Rome Declaration on Nutrition (17), and the Framework for Action (18) which recommends a set of policy options and strategies to promote diversified, safe and healthy diets at all stages of life. WHO is helping countries to implement the commitments made at ICN2.

In May 2018, the Health Assembly approved the 13th General Programme of Work (GPW13), which will guide the work of WHO in 2019–2023 (19). Reduction of salt/sodium intake and elimination of industrially-produced trans-fats from the food supply are identified in GPW13 as part of WHO’s priority actions to achieve the aims of ensuring healthy lives and promote well-being for all at all ages. To support Member States in taking necessary actions to eliminate industrially-produced trans-fats, WHO has developed a roadmap for countries (the REPLACE action package) to help accelerate actions (6). 

Avoid Skipping Meals to Prevent Overeating Later

Omitting meals might appear as an effective weight-loss method, but it can lead to overeating later. Skipping a meal intensifies your body’s hunger signals, which can make choosing balanced meals more difficult when you do eat. Regular consumption of nutrient-dense meals helps in maintaining stable blood sugar levels, curbing cravings, and fostering healthier eating patterns.

For more detailed information on creating a balanced diet, visit Healthy Eating Basics and Grocery Store Basics.

Discover how to plan your meals effectively with our Healthy Meal Planning Toolkit.