|
World Health Organization
The World Health Organization (WHO) makes the following 5 recommendations with respect to both populations and individuals:
- Achieve an energy balance and a healthy weight
- Limit energy intake from total fats and shift fat consumption away from saturated fats to unsaturated fats and towards the elimination of trans-fatty acids
- Increase consumption of fruits and vegetables, legumes, whole grains and nuts
- Limit the intake of simple sugar. A 2003 report recommends less than 10% simple sugars.
- Limit salt / sodium consumption from all sources and ensure that salt is iodized
Other recommendations include:
- Sufficient essential amino acids to provide cellular replenishment and transport proteins. All essential amino acids are present in animals. Many plants such as quinoa, soy, and hemp also provide all the essential acids (known as a complete protein). Fruits such as avocado and pumpkin seeds also have all the essential amino acids.
- Essential micronutrients such as vitamins and certain minerals.
- Avoiding directly poisonous (e.g. heavy metals) and carcinogenic (e.g. benzene) substances;
- Avoiding foods contaminated by human pathogens (e.g. E. coli, tapeworm eggs).
(wikipedia)
|
