What are the main characteristics of a healthy dietary pattern?
According to the World Health Organization for the adult population a healthy dietary pattern should meet the following principles:
1
Plant-based dietary choices with fruits, vegetables, legumes, nuts and whole grains.
2
At least 5 portions per day of fruits and vegetables.
3
Prefer the least processed foods like fruits, vegetables, whole-grain products avoiding the consumption of foods and beverages with increased sugar content (e.g. soft drinks, sweets, breakfast cereals)
4
Replace saturated fats found in meat, butter, palm and coconut oil with unsaturated fats found in oil, fish, nuts
5
Try to enhance the taste of the food with culinary ingredients like herbs and spices instead of salt. Check also the food labels to choose the food products with the less salt or sodium!
You should always remember that your country may have specific dietary guidelines! You may find the food-based dietary guidelines for your country here.
According to the recommendations of the European Association for the Study of Diabetes, the daily elements of health and well-being for people with type 2 diabetes should encompass healthy daily habits. According to the WHO, health is a state of complete physical, mental and social wellbeing and not merely the absence of disease.
