Balanced Variety

A nutritious diet begins with variety. Aim to:

• Consume 12 or more types of food daily, and 25+ types weekly for comprehensive nutrition.

• Increase intake of:

  • Whole grains such as brown rice, oats, and barley.

  • Dark-colored vegetables, making up at least 50% of your total vegetable intake.

  • Fruits, aiming for 200–350g per day.

  • Aquatic products, like fish and shellfish, aiming for 300–500g per week.

Energy Balance Control

To support a healthy weight and metabolic function:

• Avoid excessive intake of high-fat, high-salt, and high-sugar foods.

• Ensure your daily calorie intake is less than your energy expenditure.

• Prioritize foods with high nutrient density to meet your vitamin and mineral needs without excess calories.

Optimal Food Choices

Anti-Aging Foods

Certain foods can support cellular health and slow signs of aging:

• Dark-colored produce (e.g., purple cabbage, blueberries): Rich in anthocyanins and vitamin C, they help combat oxidative stress.

• Diverse protein sources (e.g., fish, legumes, nuts): Linked to a 66% reduction in hypertension risk and support healthy aging.

• Flaxseeds and chia seeds: Packed with omega-3 fatty acids, these enhance skin hydration by 23%.

Globally Recognized Healthy Foods

Highlighting some of the world’s healthiest foods:

• Vegetable: Broccoli – high in vitamins C and K.

• Fruits: Lemons and strawberries – excellent sources of antioxidants.

• Legume: Tofu – provides plant-based protein and calcium.

• Grain: Whole oats – a high-fiber grain for digestive and cardiovascular health.

Key Dietary Habits

Scientific Cooking

• Wash vegetables thoroughly to reduce pesticide and dirt residue.

• Minimize oil and salt during cooking to preserve nutrients and avoid harmful compounds.

• Drink broth before meals to aid digestion.

• Hydrate upon waking to stimulate your metabolism.

Regular Meals

• Breakfast should provide 25–30% of daily energy intake, ideally combining whole grains and protein.

• Dinner should be eaten before 9:00 PM to support digestion and sleep quality.

Nutrition for Specific Groups

Children and Adolescents

• Limit snacks to less than 10% of total daily energy.

• Prioritize dairy, fruits, and unsalted nuts to support growth.

Elderly

• Emphasize digestible proteins like tofu and fish to help prevent muscle loss.

Individuals with Chronic Conditions

• Diabetes: Choose low-GI foods like oats and brown rice to manage blood sugar and reduce complications.

• Cardiovascular Disease: Include onions (rich in flavonoids) and tomatoes (source of lycopene) for heart protection.

Hydration Guidelines

• Drink according to thirst – pale yellow urine is a good indicator of proper hydration.

• Avoid excessive water intake, which can lead to water toxicity.

Top Recommended Diet: The Mediterranean Diet

Recognized as the #1 healthiest diet globally for 8 consecutive years, the Mediterranean Diet emphasizes:

• Plant-based foods

• Fish and seafood

• Olive oil as the primary fat source

This diet has strong evidence for preventing cardiovascular disease and diabetes and promoting overall longevity.