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Unhealthy diets are a major risk factor for malnutrition and NCDs, while healthy diets protect against nutrient deficiencies and many diet-related diseases.
Diet is both a major risk and a major protective factor for health across the life course. Unhealthy diets increase the risk of malnutrition and noncommunicable diseases (NCDs) such as diabetes, heart disease, stroke, and cancer, while healthy dietary patterns help prevent nutrient deficiencies and support overall well-being. Diet-related behaviours and preferences formed in childhood and adolescence often persist into adulthood, making early nutrition—especially breastfeeding—particularly important for healthy growth and cognitive development. Healthy diets are guided by four core principles: adequacy (meeting nutrient needs without excess), balance (matching energy intake with energy expenditure and ensuring appropriate proportions of macronutrients), moderation (limiting harmful nutrients/foods), and diversity (including a wide variety of nutritious foods). A healthy diet must also be safe, meaning free from microbial and chemical contaminants. In practice, it emphasizes minimally processed and unprocessed foods, with lower intakes of unhealthy fats, free sugars, and sodium, and sufficient fruits, vegetables, fibre, and other nutrient-dense foods. WHO guidance further specifies targets such as limiting free sugars to under 10% of total daily energy (with additional benefits at 5% or less), keeping saturated fat below 10% of energy and trans fat below 1%, limiting salt to under 5 g/day (2 g/day sodium), and ensuring adequate micronutrient intake through diverse foods and, where needed, fortification.
Unhealthy diets are a major risk factor for malnutrition and NCDs, while healthy diets protect against nutrient deficiencies and many diet-related diseases.
Healthy diets are based on adequacy, balance, moderation, and diversity, and must be safe from microbial and chemical contaminants.
Dietary patterns shift with urbanization and food systems, increasing consumption of highly processed foods high in unhealthy fats, free sugars, and sodium, while many people consume too little fruit, vegetables, and fibre.
WHO guidance includes specific limits and targets for free sugars, saturated and trans fats, salt/sodium, and recommendations for fibre and micronutrient-rich foods.
A diet meets micronutrient and macronutrient needs without exceeding them, preventing deficiencies.
Total energy intake matches energy expenditure and the diet has an appropriate balance of carbohydrates, protein, and fats.
Limiting intake of nutrients, ingredients, and foods that may be harmful to health.
Including a wide variety of nutritious foods within and across food groups to improve nutrient adequacy.
Sugars added to foods and beverages (by manufacturers, cooks, or consumers) plus sugars naturally present in honey, syrups, fruit juices, and fruit juice concentrates.
Naturally occurring plant components in foods that support digestive health and help meet recommended intake targets.
A type of dietary fat found in foods such as fatty meat, butter, palm/coconut oil, cream, cheese, ghee, and lard; high intake is linked to worse health outcomes.
Unsaturated fats that can be industrially produced or naturally present in some animal foods; intake should be avoided in healthy diets.
An essential mineral where high sodium intake is associated with increased blood pressure and higher cardiovascular risk.
Essential vitamins and minerals required in small amounts for growth and health; deficiencies can cause serious conditions.
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