How many fruits and vegetables do you recommend eating during the day?

The World Health Organization (WHO) advised adults on Monday to consume at least 400g of vegetables and fruits and 25g of natural dietary fiber per day, updating its recommendations for total fats, saturated fats, trans fatty acids and carbohydrates.

Based on the latest scientific evidence, the agency has released a series of advice aimed at reducing the risk of unhealthy weight gain and diet-related non-communicable diseases, such as type 2 diabetes, cardiovascular disease and certain types of cancer.

In the case of adults, it is recommended to consume 400 grams of vegetables and fruits per day and 25 grams of natural dietary fiber per day.

While children, if they are between two and five years old, should eat at least 250 grams per day of vegetables and fruits; Six to nine years, at least 350g per day and 10 years or older, at least 400g per day.

For natural dietary fiber, WHO recommendations are that children between the ages of two and five years consume at least 15 grams per day; Six to nine years, at least 21 grams per day; and those 10 years of age or older, at least 25 grams per day.

In its guidelines on dietary fats, the World Health Organization notes that both quantity and quality are “important to good health.”

The agency also reiterated that adults should limit total fat intake to 30% or less of total energy intake, Europa Press reports.

They, in turn, indicated that the fats consumed by all subjects from the age of 2 years should be mainly unsaturated fatty acids “with no more than 10% of the total energy intake coming from saturated fatty acids and no more than 1% of the total energy intake.” Unsaturated fatty acids whether from industrially produced sources or from ruminant animals.

With regard to saturated fatty acids and unsaturated fatty acids in the diet, they explained that they can be replaced by other nutrients such as polyunsaturated fatty acids or monounsaturated fatty acids of plant origin or carbohydrates from foods that contain natural dietary fiber such as whole grains. vegetables, fruits and legumes.

Saturated fatty acids can be found in fatty meats, dairy products, solid fats, and oils such as butter, margarine, lard, palm oil, and coconut oil.

Meanwhile, trans fatty acids occur in baked and fried foods, prepared snacks, and meat and dairy foods from ruminant animals, such as cows or sheep.

Finally, the World Health Organization made a new recommendation stating that carbohydrate intake for all people from the age of two should come primarily from whole grains, vegetables, fruits and legumes.