Essential tips for a balanced diet and its Nutritional guide
                     ERODE DIABETES 
FOUNDATION
Presents...
WHO's Essential Tips for a Balanced Diet
• A well-rounded diet is crucial for sustaining overall health and warding off 
chronic illnesses. 
• The World Health Organization (WHO) provides clear guidelines to help 
individuals make informed food choices. 
• These essential tips for a balanced diet focus on incorporating a variety of 
nutrients, managing portion sizes, and reducing harmful substances in your 
diet. 
• Here’s an overview of WHO's recommendations on how to achieve a balanced 
diet.
Essential Tips for a Balanced Diet
• Daily Intake of Fruits and Vegetables
• As part of the essential tips for a balanced diet, WHO advises consuming at 
least 400 grams of fruits and vegetables daily, excluding starchy varieties like 
potatoes. This practice lowers the risk of chronic diseases and ensures 
adequate dietary fiber, which is crucial for digestive health.
• Incorporate Protein and Whole Grains
• Foods such as lentils, beans, nuts, and whole grains like oats and brown rice 
are vital components of a balanced diet. They provide essential proteins, fiber, 
and nutrients, supporting overall nutritional health.
Nutritional Guidance for Infants and 
Young Children
• Following WHO’s essential tips for a balanced diet is especially important for 
infants and young children. 
• Exclusive breastfeeding for the first six months, followed by continued 
breastfeeding with the introduction of solid foods, ensures proper growth and 
cognitive development. 
• Introducing a variety of nutrient-rich foods at six months helps children receive 
the vitamins and minerals they need for healthy development. 
• It’s also crucial to avoid adding salt and sugar to these foods to prevent the 
development of unhealthy eating habits.
.
Practical Steps to Maintain a 
Balanced Diet
• Include vegetables in every meal and opt for fresh fruits as snacks. Choosing 
seasonal produce ensures variety and nutritional balance in your diet.
• of frying, opt for steaming, boiling, or baking your food. Use oils rich in 
unsaturated fats, like olive or sunflower oil, as healthier alternatives to butter or 
saturated fats.
• Look for hidden sugars and sodium in processed foods. Limit high-sodium 
condiments and replace sugary snacks with healthier options like fresh fruits.
To Sum-
up
• Incorporating WHO's essential tips for a balanced diet into your daily routine is 
crucial for maintaining good health and preventing chronic diseases. 
• By focusing on a diverse intake of fruits, vegetables, proteins, and healthy fats, 
while also managing sugar, sodium, and potassium levels, you can achieve a 
balanced diet that supports overall well-being. 
• Practical steps such as choosing healthier cooking methods and reading food 
labels carefully further enhance the effectiveness of these dietary habits.
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anced-diet/