Food Dietary Guidelines

Science of Food Nutrition and Health

Vinod Puri

(Publishers: Austin Macauley Publishers, London, 2023)

Food Dietary Guidelines

The World Health Organization (WHO) in association with the Food and Agriculture Organisation (FAO) has been collaborating with member countries to create food-based dietary guidelines (FBDG) that encourage a healthy lifestyle and diet. Many nations struggle to meet their population's dietary needs and address challenges such as nutrient deficiencies, malnutrition, overeating, undernutrition, obesity, and diet-related non-communicable diseases (NCD).

The development of FBDGs is rooted in the county's public health and nutritional habits, as well as its food production and consumption trends, food accessibility and availability, sociocultural factors, and the prevalence of diet-related health issues. With assistance from WHO/FAO, many countries have established tailored food and nutrition guidelines based on local agriculture and traditional culinary culture.

WHO/FAO first introduced generic FBDGs in 1992 which recommended that the daily diet should limit fat intake between 15-30% (6-10% polyunsaturated acids, 1-2 % Omega-3 fatty acids, 5-8% omega-6 fatty acids, carbohydrates between 55-70% (free sugar less than 10%, no limit on complex carbohydrates) and protein between 10-15%. It also promoted consuming at least 400g of fruits and vegetables and limiting sodium intake to less than 10%.

It is acknowledged that creating a universal diet plan for everyone is not feasible due to individual differences such as age, lifestyle, physical activity level, cultural background, dietary habits, and the availability of affordable locally grown seasonal foods. Therefore, the FBDGs are based on the fundamental principles of a healthy diet.

The key recommendations for healthy dietary guidelines include the consumption of:

·         A variety of vegetables from all vegetable subgroups – leafy dark green, red, orange, white, legumes, and starchy vegetables daily

·         A variety of fruits especially whole fruits

·         Variety of grains, at least half derived from whole grains

·         Low-fat dairy including milk, yogurt, cheese, and fortified soy beverages

·         A variety of protein foods, including seafood, lean meats and poultry, eggs, legumes, nuts, and soy products

·         Healthy oil and fats

·         Limited amounts of trans fats, sugars, and sodium-rich foods.

Further, it is proposed to consume:

·         Less than 10% of calories from refined sugars

·         Less than 10% of calories from saturated fats

·         Less than 2000mcg of sodium per day

·         Limiting alcohol to one or two drinks per day and drinking at least 4 to 5 glasses of water every day

·         Regular physical activity every day

Many countries have now adopted food pyramids or plates visually representing recommended food groups and their suggested proportions. While these graphics are tailored to each country's culture and food traditions, the fundamental principles of dietary guidelines remain consistent, emphasizing a higher consumption of plant-based foods. WHO emphasizes the importance of government intervention in creating a healthy food environment through policies that enhance food security, safety, nutrition, and overall health. Regulation of the food industry is crucial to limit the marketing of low-nutritional value foods, especially those high in sugar, salt, trans fats, and additives.

A classic example of a food pyramid illustrating dietary recommendations based on the Mediterranean diet, known as one of the healthiest diets, is shown

The Mediterranean diet pyramid was created by observing the dietary patterns of long-living individuals in the Mediterranean region. Numerous scientific studies have associated following this diet with a decreased risk of cognitive decline, dementia, stroke, diabetes, and other vascular diseases.

The pyramid is structured into five sections, with the foundation emphasizing regular physical activity. The diet primarily includes daily servings of fruits, vegetables, legumes/beans, whole-grain cereals, lentils, and nuts. Olive oil is the preferred source of fat, while butter and animal fats should be limited. The diet encourages regular consumption of fish and seafood at least twice a week, as well as moderate amounts of dairy, poultry, and eggs. Red meat, saturated fats, and sugary treats should be limited or avoided. Enjoying a glass of red wine with meals is considered acceptable.

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