Dietary guidelines by world health organization

Based on well-established correlation between diet and various chronic diseases, WHO has suggested some dietary guidelines for healthy living.

Energy should be enough to support physical activity, growth and good health.

Weight: Avoid weight gain of more than 11 pounds in adulthood.

Fat: 15–30% of daily calories

Saturated fatty acids: < 10%

Polyunsaturated fatty acid: 6–10%

Omega-6 polyunsaturated fatty acid: 5–8%

Omega-3 polyunsaturated fatty acid: 1–2%

Trans-fatty acid: < 1%

Carbohydrates: 55–75% of daily calories

Sugars: <10%

Proteins: 10–15%

Cholesterol: ❤00mg

Salt: <5g/day

Sodium: <2g/day

Fruits and vegetable: 400g/day

Total dietary fiber: >25g/day

water: 2L each day or 6–8 glasses of fluid

Physical activity: moderate activity i.e. brisk walk for 1 hour/day.

Diet planning principal

There are 6 basic diet planning principles, each being the cornerstone of healthy eating behavior.

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