15 recommendations from the Ministry of Health for following a balanced and healthy diet

The Ministry of Health has warned of the serious risks associated with poor dietary habits, particularly those heavily reliant on fast food and processed foods. In its commitment to promoting public health, the Ministry has issued a set of key recommendations aimed at helping individuals adopt a healthy and varied diet that ensures the body receives all the essential nutrients needed to prevent disease and maintain daily vitality.

General context: The increasing need for nutritional awareness

These recommendations come at a time when the entire world, and the Arab region in particular, is witnessing a significant rise in the rates of chronic lifestyle-related diseases, such as obesity, type 2 diabetes, and cardiovascular diseases. Historically, the rapid shift towards urbanization and the increasing reliance on processed and ready-made foods have been a major cause of the decline in food quality. Therefore, health authorities are intensifying their efforts to redirect societies towards healthy eating habits based on natural and fresh ingredients, in order to mitigate this alarming phenomenon.

Key recommendations for following a healthy and balanced diet

To ensure a healthy diet that maintains the body's vitality, the Ministry of Health stressed the need to adhere to a set of daily guidelines, most notably:

• Eat vegetables, fruits, and whole grains daily, while limiting the amount of red meat consumed.
• Make sure to eat at least five servings of fruits and vegetables every day.
• Make a variety of fruits and vegetables an essential part of every main meal.
• Rely on vegetables and fruits as healthy snacks between main meals.
• Add fresh fruit to cereal dishes.
• Replace at least half of the grains consumed with whole grains, such as choosing whole wheat bread instead of white bread.

Effective strategies for reducing fats and sugars

To reduce consumption of unhealthy fats and increase reliance on beneficial fats, the ministry recommended the following steps:

• Choose lean protein sources such as chicken, fish, and legumes (like beans) as healthy alternatives to red meat.
• Cooking with vegetable oils that contain unsaturated fats (monounsaturated and polyunsaturated), such as corn oil, olive oil, and peanut oil.
• Choose types of ghee and butter that are completely free of partially hydrogenated oils.
• Reduce your intake of processed baked goods (such as biscuits and cakes) because they contain high levels of hydrogenated fats.
• Significantly reduce your consumption of fast food and focus on preparing healthy food at home, such as grilled chicken and fresh salads.
• When buying ready-made or canned foods, you should read the nutrition label and choose products that do not contain trans fats.
• Avoid sugary soft drinks and juices, and replace them with water or fresh, unsweetened natural juices.

The recommendations also emphasized the need to regulate certain elements in daily meals, where it is necessary to:

• Limit your consumption of saturated fats, added sugars, and sodium (salt).
• The consumption of added sugars should not exceed 10% of total daily calories.
• Saturated fat intake should not exceed 10% of total daily calories.
• Sodium intake should not exceed 2300 mg per day.

Expected impact of adhering to health guidelines

Adherence to these recommendations has a positive impact not only on the individual but also on society as a whole. Locally, this approach aligns with the goals of the Quality of Life Programs within Saudi Vision 2030, which aims to reduce obesity and chronic disease rates, thereby positively impacting the reduction of the economic burden on the healthcare sector. Regionally and internationally, adopting these standards contributes to supporting the World Health Organization's efforts to prevent non-communicable diseases and fosters societal awareness that ensures the development of future generations with better physical and mental health, capable of contributing effectively to building the future.