EAT RIGHT FOOD FOR HEALTHY LIFE.

1. Why Eating Right Matters

Eating a healthy diet consistently protects against chronic diseases—like heart disease, stroke, type 2 diabetes, and some cancers—and is more effective at preventing illness than smoking, alcohol, and most infections combined.
The World Health Organization recommends diets rich in fruits, vegetables, whole grains, legumes, nuts, and seeds, while limiting salt, sugar, and unhealthy fats.

2. Core Dietary Targets You Can Aim For

• Aim for at least 400 g of fruits and vegetables daily (roughly 5 portions), spread across meals and snacks.
• Keep free sugars below 10% of daily calories, ideally under 5% (~25 g for a 2,000 kcal).
• Limit sodium to under 2 g (≈5 g salt) daily to reduce high blood pressure risk.
• Choose whole grains over refined grains, aiming for >50% of grain intake as whole/unprocess.

These build on the “Planetary Health Diet” model that balances health and environment and can feed 10 billion people sustainably by 2050.

3. How Much of Each Food Group?

The EAT‑Lancet planetary health diet suggests (for an ~2,500 kcal adult diet):

• ~232 g whole grains/day, plus ~50 g tubers like potatoes
• ~200–300 g vegetables, ~200 g fruits
• ~50 g legumes (beans/lentils), ~50 g nuts/seeds
• ~14 g unsaturated oils
• ~14 g red meat, ~29 g poultry, ~28 g fish or seafood, ~15 g milk/dairy or alternatives per day, with flexibility depending on personal and cultural context.

These are ranges—not rigid rules—and can be adapted locally, but they support better heart health and lower environmental impact.

4. Macronutrients & Micronutrients

A healthy diet typically provides:

• 45–65% of calories from carbohydrates, focusing on complex, fiber-rich sources;
• 10–35% from protein, with plant-based proteins prioritized;
• 20–35% from fats, primarily unsaturated fats like olive oil, nuts, and oily fish.

Micronutrients like vitamins A, C, D, calcium, iron, zinc, and potassium are abundant when you eat a variety of colorful whole fruits and vegetables, legumes, fortified dairy or alternatives, and whole grains—reducing risk of fatigue, weak bones, anemia, and infection.

5. The Power of Fiber

Adults should aim for 25–35 g of dietary fiber daily, yet most people only get ~15 g/day.
Fiber reduces blood sugar spikes, lowers LDL (“bad”) cholesterol, protects against cardiovascular disease, type 2 diabetes, colorectal cancer, and helps maintain a healthy weight by promoting fullness and regular digestion.
Sources include whole grains, oats, beans, lentils, vegetables, fruits, nuts, and seeds. Experts suggest increasing fiber gradually and drinking more water to avoid bloating.

6. Diverse Plants Every Day

Eating a wide variety (ideally 10–15 distinct plant foods daily) delivers a broader mix of nutrients, antioxidants, and prebiotics that support gut diversity, reduce inflammation, and improve metabolic profiles.
Fiber from different plants (soluble and insoluble) feeds healthy gut microbes, regulates cholesterol, and stabilizes blood sugar.

7. Proven Dietary Patterns

a) Mediterranean Diet

Extensive trials (PREDIMED, others) show the Mediterranean diet—rich in vegetables, legumes, whole grains, olive oil, nuts, and seafood with limited red meat and sweets—reduces risk of heart attack, stroke, breast cancer, type 2 diabetes, and overall mortality by ~20–30%.
Even short‑term adherence improves blood pressure, blood sugar, and body weight among people with type 2 diabetes.

b) Plant‑Rich & Flexitarian Diets

Plant-predominant dietary patterns, with occasional lean animal products, tend to lower LDL, support weight control, and offer anti-inflammatory and disease-protective benefits. Those minimizing animal-based foods may require vitamin B12 or iodine supplements in certain contexts.

8. Emerging Approaches: Timing & Fasting

Time-Restricted Eating (TRE) & Intermittent Fasting

Controlled trials show that time-restricted eating (e.g. 8-hour eating window, fasting 16 hours) helps reduce weight, improve insulin sensitivity, lower blood pressure, and support metabolic health—often without counting calories.
In one meta-review, intermittent fasting delivered 0.8–13% weight loss over 2–26 weeks—even when overall caloric intake wasn’t reduced, thanks to improved metabolic efficiency—and performed as well or better than continuous calorie restriction in some studies.
Benefits may include reduced inflammation and better heart health, but more long‑term data .

9. Building Healthy Habits

• Plan meals, making sure each includes vegetables, protein or legumes, fiber, and healthy fat.
• Cook at home frequently to control ingredients, portions, and sodium. Batch-cook for convenience.
• Eat mindfully: slow down, chew thoroughly, and pause mid-meal to assess fullness.
• Stay hydrated: aim for 2–3 L (or ~8–12 cups) of water daily, more in heat or activity.
• Use labels to check sodium, sugar, and fiber content. Choose foods with >3 g fiber/serving and ≤140 mg sodium/100 g when possible.
• Snack smart: choose whole fruits, nuts, yogurt (unsweetened), or veggie sticks instead of chips, sweets, or refined snacks.

10. Special Situations

• Athletes & active adults may require more protein (≥1.2 g/kg/day) plus extra carbs for energy and recovery.
• Pregnant or breastfeeding individuals need additional folate, iron, calcium, calcium (≥1,000 mg/day), vitamin D, and essential fatty acids—particularly omega-3s from fish or supplements. Avoid high-mercury seafood and unpasteurized items.
• Older adults need higher-protein, nutrient-dense meals with adequate hydration and fiber to support muscle, bones, digestion, and energy.
• Individuals with medical conditions (e.g. diabetes, hypertension, kidney disease) should consult healthcare teams for tailored dietary adjustments.

11. Sustainability & Planetary Health

The EAT‑Lancet Commission emphasizes that shifting toward plant-forward diets—with moderate dairy, fish, and low red meat—can help reverse climate change, biodiversity loss, and ecosystem degradation from global food production.
Even small shifts—e.g. replacing one meat serving per week with legumes or grains—add up when multiplied across millions, helping both personal and planetary health.

12. Common Pitfalls & Fixes

Eating right isn’t about short-term diets—it’s about adopting lasting habits that nourish your body, support cognitive and physical performance, and reduce risk of disease. It’s rooted in balanced macronutrients, plant variety, fiber, healthy fats, mindful timing, and minimal ultra-processed foods.

Focus on whole foods every day, diverse plant choices, moderate animal products, and sustainable habits—in tune with international guidelines like WHO and EAT‑Lancet. You don’t need perfection—small, consistent steps can transform your health over months and years.