Food Guides

Food Guides – Recommendations from the World Health Organization

In a document dating from January 2003 ¹³ , the WHO proposes strategies intended, among other things, to inspire the next revisions of food guides. One of the objectives is to reduce the occurrence of chronic diseases (cancer, cardiovascular and pulmonary diseases, diabetes, osteoporosis, dental caries, etc.) related to dietary factors and physical activity. Developed through extensive research, here are the main recommendations of the WHO.

• Increase consumption of fruits, vegetables, legumes, whole grains and nuts.
• Substantially increase the practice of physical activity throughout life.
• Replace saturated and trans fats with unsaturated fats, and reduce total fat intake.
• Choose fish, lean meats and low-fat dairy products if you consume animal products.
• Reduce consumption of “simple” sugars.
• Reduce salt intake from all sources.
• Reduce intensive marketing to children of products high in fat and sugar.

According to the WHO, the implementation of these measures should be done in a concerted manner, and over a long period of time. They could lead to the largest and most significant change in public health ever seen.

Food guides – The tracks of the Mediterranean diet

Since the 1950s, the benefits of the diet of Mediterranean populations have been observed. In 1960, adult life expectancy in these regions was among the highest in the world, while the incidence of coronary heart disease, certain cancers and other diet-related illnesses was among the lowest in the world. Although dietary factors alone are not sufficient to explain the excellent health of Mediterranean people, and although some studies are criticized for a lack of methodology, there is sufficient evidence to demonstrate that the Mediterranean model ^14-16constitutes a protection, among other things, against cardiovascular diseases and diabetes. No wonder the Mediterranean diet is increasingly seen as a source of inspiration for food guides.

Although there are regional variations, the traditional Mediterranean diet is high in carbohydrates and monounsaturated fats (olive oil), and low in saturated fats (dairy products and meats). It is characterized by a high consumption of foods of plant origin (cereal products, legumes, fruits and vegetables, nuts and seeds); low to moderate amounts of foods of animal origin (red meat and dairy products, fish) with the main source of fat being olive oil. Alcohol, which is usually wine, is consumed in moderation with meals, and weight control is part of the tradition. (See our Mediterranean diet sheet.)

Food guides: a good basis.
The vast majority of nutrition specialists, whether official or more “alternative”, agree that food guides are an excellent basis for guiding food choices. There are certainly very few people who could not take advantage of at least some of the advice therein, and thus improve their health. It is then up to each person to decide to what extent they want to study them, comply with them, adapt them to their situation or even go beyond them…