Recommendations for a Healthy Diet from World Health Organization.

http://en.wikipedia.org/wiki/Healthy_diet

The World Health Organization (WHO) makes the following 5 recommendations with respect to both populations and individuals:

• Eat roughly the same amount of calories that your body is using. A healthy weight is a balance between energy consumed and energy that is 'burnt off'.
• Increase consumption of plant foods, particularly fruits, vegetables, legumes, whole grains and nuts.
• Limit intake of fats, and prefer less unhealthy unsaturated fats to saturated fats and trans fats.
• Limit the intake of sugar. A 2003 report recommends less than 10% simple sugars.
• Limit salt / sodium consumption from all sources and ensure that salt is iodized.

Other recommendations include:

• Essential micronutrients such as vitamins and certain minerals.
• Avoiding directly poisonous (e.g. heavy metals) and carcinogenic (e.g. benzene) substances.
• Avoiding foods contaminated by human pathogens (e.g. E. coli, tapeworm eggs).