A balanced diet as a prevention tool

Diet means the set of foods, which make up the daily diet and this is defined as balanced if it provides the energy and nutrient supply necessary to guarantee a good state of health [1]. A balanced dietary regime represents an excellent tool for the prevention of a series of chronic diseases currently widespread worldwide such as obesity, type 2 diabetes, metabolic syndrome, cardiovascular diseases and so on.

It is possible to implement this diet thanks to Guidelines drawn up by National, European and International working groups. These guidelines indicate the reference values ​​and the quantity of a single nutrient that must be taken depending on sex and age [3]. In particular for the general population:

  • Carbohydrates should represent, in all age groups, from 45 to 60% of the total daily energy, trying to assume preferably sources of complex carbohydrates (possibly whole grains as bread, pasta, rice or other cereals such as oats, barley, spelled and so on). On the other hand, it is very important to avoid sources of simple industrial sugars (sugary drinks, sweets, biscuits and various sweets). Simple sugars, according to the Guidelines of the World Health Organization (WHO), should represent less than 10% of daily calories, both in adults and in children [3; 4; 5];
  • Fats intake should be between 20-35% of the total daily energy, except for infants and children up to 3 years, for which fats can reach up to 40% of the total daily energy. Saturated fatty acids should represent less than 10% of daily energy because these fats, together with trans fatty acids, contribute to the increase of cholesterol in humans’ blood and therefore they contribute to the risk of cardiovascular issues. The consumption of industrial and/or highly processed products (rich in trans fatty acids) should be limited as much as possible and the consumption of animal fats (rich in saturated fats) should be controlled, preferring vegetable sources, first among all the extra virgin olive oil;
  • The fibre intake should reach at least 25 g per day, even for diets that do not reach 2000 kcal. This quantity, according to scientific literature, seems sufficient to maintain a normal intestinal function in adults, in which a higher fibre intake is also associated with other health benefits, such as the reduction of heart disease, type 2 diabetes and weight gain [3; 5];

 

In the reality, it is extremely difficult to elaborate a precise quantitative recommendation aimed at the prevention of chronic degenerative diseases, as the risk of disease is also affected by other factors linked to the diet (for example the presence of non-nutrients, which can hinder the preventive role of one specific nutrient) [7].  The state of hydration has a fundamental importance: the daily consumption of water should reach 2 litres for women and 2.5 litres for men. Furthermore, specific attention should be paid to children and elderly, which are more likely to experience dehydration and therefore need a constant fluid intake. Fluid intake can be guaranteed from the right consumption of fruit and vegetables (according to the previous Guidelines, should be consumed at least three portions of fruit per day and two portions of vegetables) and from the consumption of unsweetened teas and herbal teas or other foods with a good watery component.

Conclusions: balanced diet can be defined as such when it does not require the total exclusion of any food, but when it provides the right alternation between sources of different nutrients and occasionally it also allows the consumption of less healthy, but attractive foods, which are often linked to sociability and conviviality.

Wanna learn more about the impact of consuming too much fats, sugars, and additives on our health? Check out the following quiz:

  1. Quiz on the impact of excessive consumption saturated and trans fats on health
  2. Quiz on the impact of excessive consumption sugars and additives on health 
 

References:

[1] https://www.efsa.europa.eu/it/topics/topic/dietary-reference-values

[2] World Health Organization. Preventing chronic diseases: a vital investment. 2005.

[3] https://www.efsa.europa.eu/it/press/news/nda100326

[4] http://www.who.int/elena/titles/free-sugars-children-ncds/en/

[5] LARN, Livelli di Assunzione di Riferimento di Nutrienti ed energia per la popolazione italiana: IV Revisione. 2014.

[6] Linee Guida per una Sana Alimentazione Italiana: revisione 2003. INRAN 2003.

[7] Acquistucci Rita, Aghini Lombardi Fabrizio, Agostoni Carlo, Livelli di Assunzione di Riferimento di Nutrienti ed energia per la popolazione italiana (LARN) Revisione 2012: Documento di sintesi per il xxxv Congresso Nazionale SINU. Ottobre 2012.

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