What Is a Healthy Diet? The WHO Basics in Plain Words
Forget extreme diets. The World Health Organization's advice for a healthy plate is simple: more plants, less salt and sugar, and healthy fats. Here are the real numbers.
PreMinuteJul 16, 2026 · 3 min read
Diet advice on the internet is loud and often confusing. The World Health Organization's guidance cuts through the noise. It is not about a special diet. It is about a pattern of eating that protects you from heart disease, diabetes, and some cancers.
The core rules
- Eat at least 400 grams of fruits and vegetables a day. That is about five portions. Potatoes, sweet potatoes, cassava, and other starchy roots do not count.
- Cut down on salt. Less than 5 grams a day, about a teaspoon. Hidden salt in pickles, chips, sauces, and processed food adds up fast.
- Limit free sugars to under 10 percent of your daily energy, and under 5 percent gives extra benefits. Free sugars include table sugar, honey, syrups, and sugary drinks.
- Choose healthy fats. Keep total fat under 30 percent of energy. Prefer unsaturated fats (nuts, seeds, fish, vegetable oils) over saturated and trans fats.
- Eat whole grains, pulses, nuts, and seeds regularly instead of refined foods.
What a balanced plate looks like
Half the plate vegetables and fruits
Choose different colours and eat them in different forms.
A quarter whole grains
Brown rice, millets, whole wheat roti, oats.
A quarter protein
Dal, beans, eggs, paneer, fish, chicken, or tofu.
Healthy fat in small amounts
A spoon of oil, a few nuts or seeds.
Water as your main drink
Limit fizzy drinks and packaged juices.
Easy swaps
- Replace sugary drinks with water, buttermilk, or unsweetened tea.
- Replace packaged snacks with nuts, fruit, roasted chana, or sprouts.
- Replace deep-fried foods with baked, steamed, or pan-cooked versions sometimes.
- Check labels and look for salt (sodium) and sugar content.
What most people miss
- Trans fats are especially harmful. The WHO calls for their elimination. They are found in some fried foods, bakery items, and old-style hydrogenated fats.
- Cooking at home helps. It gives you control over salt, sugar, and oil.
- Breastfeeding in the first months is part of lifelong healthy eating, the WHO notes.
