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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