Healthy eating has become a central issue on the public agenda, both for its impact on individual health and for the economic challenges it poses. The latest SOFI 2026 report, prepared by the FAO and other international organizations, has highlighted a worrying reality : almost one in three people worldwide cannot afford a healthy diet after covering basic expenses such as housing and transportation. Specifically, 2.690 billion people are condemned to poor nutrition for economic reasons, a figure that, although it has improved slightly compared to previous years, remains alarming.
But beyond the global data, the debate about how to eat well without breaking the bank and without falling for dangerous fads is more alive than ever. Nutrition experts, dietitians, and health organizations agree that the key lies in combining simple guidelines with a critical approach to miracle diets . In Spain, where the culinary culture is rich and varied, adapting these tips to the local context before starting a diet is essential so that the population can follow them sustainably.
The cost of a healthy diet in the world
The SOFI 2026 report, published in July 2026, estimates that the average global cost of a healthy diet reached $4,28 PPP per person per day in 2025, the highest value in the historical series. This figure, expressed in purchasing power parity to compare countries with very different price levels, does not represent an actual budget in euros , but rather serves to measure the theoretical minimum needed to purchase a healthy combination of locally available foods. The reference basket includes eleven foods divided into six groups: starches, animal products, pulses and their key role , nuts and seeds, oils and fats, and fruits and vegetables.
Although the cost has risen since 2017, the proportion of people who cannot afford such a diet has fallen to 32,7% of the world's population. However, the improvement is not uniform: in Africa, 66,6% of the population cannot access a healthy diet, while in Europe the figure stands at 8,2% . In Spain, although there is no specific data, the report indicates that in Southern Europe the average cost is $4,62 PPP and the inaffordability rate reaches 10,3%. This demonstrates that the price of food does not explain everything: income, poverty, and the cost of other basic needs weigh just as heavily, if not more so.
The plate method: the basis of a balanced diet
In the face of the trap of fad diets, nutritional education is presented as the only way to maintain weight without jeopardizing health. One of the techniques most recommended by specialists is the plate method, developed by the Harvard School of Public Health . It is a visual formula that allows you to structure main meals without having to weigh food or count calories. The proposal consists of filling half the plate with vegetables, a quarter with protein-rich foods (lean meats, low-fat fish , eggs, or legumes), and the other quarter with complex carbohydrates, such as whole-wheat bread, potatoes, brown rice, or pasta.
Healthy fats, such as extra virgin olive oil, are also important, even though they don't occupy a specific portion of the plate. Regarding hydration, the Harvard guide emphasizes avoiding sugary drinks and prioritizing water , while for dessert, it suggests choosing fruit with less sugar or quality dairy products. This technique, besides being simple, breaks the stigma that eating healthy means going hungry. It's perfectly possible to feel satisfied and enjoy food without resorting to extreme restrictions.
Reduce processed foods and prioritize fresh foods
One of the points on which experts most agree is the need to reduce the consumption of sausages and processed foods. Dietitian and science communicator Aitor Sánchez GarcÃa, in a recent presentation, reminded the audience that Spain is one of the world's largest consumers of sausages, especially red meat , and that recommendations from institutions such as the World Health Organization and Harvard guidelines point to reducing their presence in the diet. Although sausages can be part of gastronomy, the key is to consume them in moderation and, whenever possible, opt for fresh meat instead of cold cuts or cured meats.
This idea aligns with what other nutritionists advocate: a healthy diet should be based on fresh or minimally processed foods, such as vegetables, fruits, legumes, whole grains, nuts, olive oil, fish, eggs, and quality dairy products. Ultra-processed products, on the other hand, are usually high in sugars, saturated fats, and salt, and their excessive consumption is associated with a higher risk of chronic diseases. The general recommendation is clear: if possible, it's better to prepare a sandwich at home with chicken breast than to buy deli meat, and if you do choose processed meats, do so only occasionally, even considering some processed and healthy options.
Hydration, mental health, and the role of professionals
Beyond what you eat, hydration plays a fundamental role in a healthy diet, especially during the summer months. According to the European Food Safety Authority and the WHO, daily water requirements are around 2 liters for women and 2,5 liters for men , although these figures vary depending on physical activity, temperature, and physiological state. To avoid dehydration, there are tricks to maintain a healthy diet in summer , reminding adults and children to drink water frequently. In addition to water, homemade ice pops, sugar-free fruit smoothies, herbal teas, or homemade gelatin can be included.
The link between diet and mental health is becoming increasingly clear. A diet based on fresh foods is associated with better regulation of mood, sleep, and energy , although it does not replace psychological or psychiatric treatment. Registered dietitians and dietetic technicians are key professionals for designing personalized plans, both in primary care and in hospital settings. However, their role remains underrepresented in many healthcare systems, despite the fact that nutrition is present in almost every stage of life and in a great many diseases.
Finally, it's worth debunking some widespread myths. Eliminating gluten from your diet without a medical diagnosis is not only unnecessary, but it can actually lead to a poorer diet , as many people end up opting for low-quality, processed gluten-free products. Experts' recommendation is clear: before making drastic changes, it's best to consult a nutrition professional who can assess each individual case. Healthy eating isn't a fad, but a tool for living better, and for that, there's no need to resort to extremes or miracle cures.
Ultimately, combining global data like that from SOFI 2026 with practical guidelines such as the plate method, reducing processed foods, and adequate hydration offers a clear roadmap for those who want to take care of their diet without being swayed by trends. The key lies in nutritional education, access to fresh food, and professional support , all within a context that considers economic and cultural differences. Because eating healthy shouldn't be a privilege, but an option available to everyone.
