SUPER FOOD FOR HEALTHY EATING

AVOCADOS

BEETS

HORSERADISH

SWEET POTATOES

CRUCIFEROUS VEGETABLE

BLUEBERRIES

DARK, LEAFY GREENS

WHOLE GRAINS

WHOLE WHEATS

TURMERIC

CINNAMON

GINGER/GARLIC

BLACK PEPPER

YOGURT

SARDINES

CANNED SALMON

SESAME SEEDS

WALNUTS

GREEN TEA

DARK CHOCOLATE

FLEXSEED

FIGS

SEAWEED

OREGANO

WORLD HEALTH ORGANIZATION

Nutrition is a critical part of health and development. Better nutrition is related to improved infant, child and maternal health, stronger immune systems, safer pregnancy and childbirth, lower risk of non-communicable diseases (such as diabetes and cardiovascular disease), and longevity.
Healthy children learn better. People with adequate nutrition are more productive and can create opportunities to gradually break the cycles of poverty and hunger.

Malnutrition, in every form, presents significant threats to human health. Today the world faces a double burden of malnutrition that includes both undernutrition and overweight, especially in low- and middle-income countries.
WHO is providing scientific advice and decision-making tools that can help countries take action to address all forms of malnutrition to support health and wellbeing for all, at all ages.

This fact file explores the risks posed by all forms of malnutrition, starting from the earliest stages of development, and the responses that the health system can give directly and through its influence on other sectors, particularly the food system.

5 KEYS TO A HEALTHY DIET

1. Fuel with real food, not just calories.
A healthy diet starts with food that actually grew, swam, or walked, not stuff built in a factory. Prioritize lean proteins, vegetables, fruits, whole grains, and healthy fats, and let the processed snacks, sugary drinks, and fried foods be the rare exception. When most of what you eat is “recognizable” food, your body has the raw materials it needs to repair joints, rebuild muscle, and stabilize energy instead of fighting inflammation and brain fog all day.

2. Respect blood sugar and energy levels.
What and when you eat controls your energy more than “willpower” does. Building meals around protein, fiber, and healthy fats helps keep your blood sugar steady so you are not crashing, craving sugar, or feeling half-asleep in the middle of the day. That means pairing carbs with structure: salmon with sweet potato, eggs with veggies, beans with rice and avocado. When your blood sugar is stable, your mood, focus, and recovery all level up

3. Eat for your future heart, not just your current hunger.
Every plate is either helping your cholesterol, blood pressure, and arteries or quietly working against them. Emphasizing plants, omega-3 fats (like salmon, sardines, walnuts, flax), and lower-sodium, lower-saturated-fat choices reduces long-term risk while still letting you eat big, satisfying meals. Think “how will this help my heart and lungs five years from now?” instead of only “does this taste good right now?”

4. Hydration and recovery are part of nutrition.
A lot of people eat perfectly decent food but stay dehydrated and then wonder why they feel stiff, tight, or exhausted. Water is involved in joint lubrication, digestion, blood flow, and even how smoothly your brain fires. Making steady water intake your baseline—especially around workouts, stretching, and sleep—turns your food into usable fuel instead of letting it just sit in your system.

5. Consistency beats perfection.
The healthiest diet is the one you can actually live with day after day, not the one that looks impressive for two weeks and then collapses. Building a few reliable “go-to” meals you can repeat—your durability bowls, simple salmon and veggies, a solid bean-and-veggie plate—will do more for your body than any extreme cleanse or trend. Missed meals, slip-ups, or off days do not matter as much as the pattern; lock in the pattern and your body will follow.