Healthy Nutrition

What Does Healthy Nutrition Mean?

Healthy nutrition involves consuming a variety of foods, in appropriate quantities, that provide the body with the energy (calories) and nutrients necessary for normal functioning. A balanced diet enables the body to grow and develop harmoniously during childhood and to maintain health in adulthood, contributing to disease prevention and to a good quality of life into old age.

The quantity and type of food consumed vary from one individual to another, depending on age, body composition, level of physical activity, and lifestyle. For example, athletes or individuals with certain medical conditions may have different nutritional needs. However, for most people, the principles of a balanced diet are similar.

In general, a healthy diet consists primarily of foods of plant origin: large quantities of vegetables and fruits, legumes such as beans and peas, whole grains, and other starchy foods such as pasta or rice.

In addition, moderate amounts of lean meat, poultry, or fish may be consumed, as well as low-fat dairy products or vegetarian alternatives.

A balanced diet also includes small quantities of vegetable oils (such as olive or rapeseed oil), nuts, and seeds. The use of salt should be limited.

To prevent weight gain, high-calorie foods – such as confectionery products, cakes, and sweet snacks – should be consumed rarely and in small quantities. Ultra-processed foods rich in animal fats and sugars, such as fast food products and sugary beverages, should be avoided as much as possible. For cancer prevention, it is recommended to avoid alcohol consumption.

In addition to food variety, the quantity consumed is equally important. Regular monitoring of body weight or waist circumference can help maintain an appropriate caloric intake.

The Importance of Variety in Plant-Based Foods

Consuming a wide variety of plant-based foods is a fundamental element of a healthy diet. Plant-based foods include:

• vegetables and fruits
• legumes (beans, lentils, peas)
• cereals and cereal products (rice, pasta, bread)

Variety means including, over a given period of time (for example, a week or a month), as many different types of foods as possible from each category.

In the case of vegetables, for example, one may consume leafy greens (such as cabbage or spinach), root vegetables (such as carrots), soft-fleshed vegetables (such as courgettes or aubergines), or salad vegetables (such as tomatoes). A simple way to ensure variety is to consume vegetables of different colours.

What Does “Eating Plant-Based Foods in Abundance” Mean?

There is no exact scientific definition of the term “in abundance,” but research shows that the benefits of consuming vegetables, fruits, legumes, nuts, and seeds generally increase with the quantity consumed.

In other words, the more plant-based foods we consume, the greater the health benefits. However, cereals – especially refined ones – should be consumed in moderation, as they may contribute to excessive caloric intake.

Whole Grains and Dietary Fibre

Whole grains are cereals that retain the outer layer of the grain. This category includes wheat, rice, barley, oats, and products derived from them.

During the refining process, the outer layer is removed in order to obtain products such as white flour, white bread, or white rice. While this process improves texture and taste, it reduces the content of nutrients and dietary fibre.

Dietary fibre consists of components of plant-based foods that are not fully digested in the small intestine and reach the large intestine, where they are fermented by beneficial bacteria. This process contributes to maintaining intestinal health.

Important sources of fibre include vegetables, fruits, legumes, and whole grains.

Oils, Nuts, and Seeds

Although foods with a high caloric content should generally be limited, some of them can form part of a healthy diet.

Certain types of fats are essential for the body. Vegetable oils such as:

• olive oil (rich in monounsaturated fats)
• sunflower oil and corn oil (rich in polyunsaturated fats)

may be used in small quantities for cooking or for preparing salads. It is recommended to limit the consumption of fried foods.

Nuts (such as almonds, walnuts, Brazil nuts, and hazelnuts) and seeds (for example pumpkin seeds) are rich in healthy fats and may be included in a balanced diet when consumed in moderation.

Red Meat and Processed Meat

“Red meat” refers to beef, pork, lamb, or goat meat. Although it provides valuable nutrients, high consumption is associated with an increased risk of colorectal cancer.

It is recommended to limit intake to approximately 500 g of cooked red meat per week.

Processed meat includes products preserved by smoking, salting, or the addition of preservatives, such as ham, bacon, salami, or sausages. The consumption of these products is associated with an increased risk of colorectal cancer and should be avoided as much as possible.

Sugary Beverages

Sugary beverages are drinks that contain high amounts of sugar, either naturally (fruit juices) or added (soft drinks).

Typically, these contain around 10 g of sugar per 100 ml. Thus, a 330 ml serving may contain approximately 33 g of sugar, equivalent to about 6 teaspoons.

Water is the best choice for hydration. Unsweetened tea and coffee may also be consumed, although it is recommended to limit coffee intake to a maximum of four cups per day.

Reducing Salt Intake

For most people, the majority of salt intake comes from industrially processed foods.

Foods such as bread, breakfast cereals, instant soups, or certain snacks may contain significant amounts of salt.

It is recommended to limit intake to a maximum of 5 – 6 g of salt per day in order to reduce the risk of hypertension, stroke, cardiovascular diseases, and gastric cancer.

Table 1 – Salt Content in Commonly Consumed Foods

* Values represent grams of salt per 100 g or 100 ml of product.

* Values were calculated based on sodium content (sodium × 2.5).

Data source: Official food composition databases from France, the United Kingdom, Italy, and the Netherlands (FoodEXplorer, CIQUAL, McCance & Widdowson, NEVO).

Diet and Cancer Prevention

Studies show that the risk of cancer may be approximately 11% lower in individuals whose diet consists predominantly of plant-based foods.

The most important nutritional message for cancer prevention is maintaining a healthy body weight. This can be achieved through:

• increased consumption of fibre-rich plant-based foods
• limiting red meat
• avoiding processed meat
• reducing salt intake
• avoiding alcohol

Adopting a healthy lifestyle – balanced nutrition, regular physical activity, and maintaining a normal body weight – offers the greatest health benefits.

Source: International Agency for Research on Cancer