Slim

– Enjoy up to 30 grams daily without bad conscience

Check which other foods may not be as unhealthy as you thought.

- Enjoy up to 30 grams daily without bad conscience

- Enjoy up to 30 grams daily without bad conscience

You should not eat more than one slice a day

Why is it so easy to believe that a food is unhealthy even if it is healthy?

Get in wool clothes

Occasionally, creepy, unhealthy foods are not as bad as you would think. In fact, it may be a great deal of good health to find if you just choose the right product and eat them with common sense, “says nutritionist at Bama AS, Gunn Helene Arsky.

Reading Nutritional Content

– A nice rule is that the shorter the table of contents, the better. Thus, how many ingredients the food contains.

But it is also important to read what the food contains of nutritional content like protein, carbohydrates and fat, says Mari Mundal Krogshus, personal trainer and nutritionist in Improving Lives..

What is optimal of content depends on what you are going to use the food for. Should there be a protein source, fat source or carbohydrate source?

– Look for more protein, less fat – especially less saturated fat, more dietary fiber – if it is declared, less salt and less calories when comparing two else products, says Arsky.

Less unhealthy than you think?

We have received nutrition physiologists Gunn Helene Arsky, Thea Falck and Mari Mundal Krogshus, in addition to Erik Arnesen, healthcare adviser at the National Association for Heart and Lung Sickness, to study these 11 foods more closely:

(A version of this article was originally published 9. February. Parts of the text have been replaced, edited. note. )

Chocolate

Nutritionist Thea Falck:

– If the chocolate is dark (at least 70 percent, but also 85 percent), you can enjoy up to 30 grams of chocolate daily without bad conscience. Cocoa is one of our best sources of antioxidants and magnesium.

– It is said that dark chocolate often contains more calories than lighter chocolate, and that is because darker chocolate contains more cocoa mass containing more fat. But end with counting of calories, tell nutrients instead; Dark chocolate will give you more useful nutrients than milk chocolate.

– It’s best if the chocolate is also sweetened with a natural sweetening from, for example, coconut sugar, yaconsirup or stevia. Then you get additionally a minimal impact on blood sugar.

Nutritionist Gunn Helene Arsky:

A little bit of extra dark chocolate with over 70 percent cocoa gives you lots of heart-friendly antioxidants. However, there is a lot of fat and calories out and running, and the health gain is quickly gained in spinning if you exaggerate your intake.

Also read:

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popcorn

- Enjoy up to 30 grams daily without bad conscience

Photo: Petter Berg HM Fot

Nutritionist Gunn Helene Arsky:

– The snacks are popcorn not too bad. Quite a few calories, a little fat and lots of dietary fiber. Pop yourself, without much salt and butter (use oil), then it will be healthier. Control away from pre-filled and micropop grain, with little control over both salt and fat quality.

Erik Arnesen, Health Advisor to the National Association for Heart and Lung Sickness:

– Popcorn has a much lower own weight than potegull, that is, on the same volume, popcorn weighs much less. Half a liter of popcorn weighs about 15 grams, and therefore has much less calories than for example half a liter of potato chips weighing about 70 grams (about 60-70 calories vs. 370 calories). Since popcorn is made of grain, it also contains a lot of fiber. But popcorn is not healthier than fruit, although popcorn can also contain some antioxidants. It is also about as rich in salt as chips.

Nutritionist Thea Falck:

The most problematic with popcorn is that it is bathed in heavily processed and little environmentally friendly palm oil. However, if you buy corn kernel without fat and pop yourself in good quality coconut oil, you get a healthier alternative.

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Egg

Nutritionist Thea Falck:

- Enjoy up to 30 grams daily without bad conscience

Photo: Crestock

– Eggs contain all essential nutrients the body needs, apart from vitamin C. Eggs are really super food and should be included in the diet! Eggs have occasionally received a bad reputation because it contains cholesterol, but the truth is that we need cholesterol, for example for the formation of sex hormones, bile salts and vitamin D in the body. If we do not feed enough cholesterol through the diet, the body will increase the endogenous production to compensate and then increase blood cholesterol levels..

Nutritionist Gunn Helene Arsky:

– The egg is more “acquitted” now than before. But here it is best not to overdo it. An intake of four eggs a week is quite ok, says the authorities. We get about two eggs hidden in pastries, sauces and so on per week so that means you can eat two “visible” eggs during the week (boiled, fried, scrambled eggs). The four eggs per week will not affect cholesterol, as long as you do not have high cholesterol levels. Then you should not eat eggs. For those who love omelette or scrambled eggs and want it more often, you can remove the plum and just use the egg whites.

Also read:

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Slightly away 49 kilo

Bread

Nutritionist Gunn Helene Arsky:

– Norway is a bread nation. But choose carefully – choose bread that is the keyhole label, they contain a lot of fiber and a little salt. Select them with three or four on the bread scale. This is rough enough bread to count. Grove, low-fat breads saturate, balances blood sugar and provide excellent basis for avocado, tomato, peanut butter or fish toppings. Choose fewer slices and more healthy toppings, than more slices with little toppings. You get better balanced bread meals and nutritional intake that way!

- Enjoy up to 30 grams daily without bad conscience

Photo: ILLUSTRATION PHOTO: Colorbox

Erik Arnesen, Health Advisor to the National Association for Heart and Lung Sickness:

Bread is an important source of fiber and whole grain, and a high intake of whole grain and fiber from cereals is associated with lower risk of cardiovascular disease. It is recommended to eat at least 70 grams of whole grain daily, including in the form of bread. This corresponds to about three slices of 100 percent coarse bread.

(Recommended by National Nutrition Council, Swedish Food Administration, Swedish Food Administration, American Heart Association) red. note.

Nutritionist Thea Falck:

– If you choose a bread with a larger proportion of seeds, kernels and nuts, the bread will have more useful nutrients than those with high levels of refined grains. It is also possible to buy bread with sprouted grains or sourbread bread that gives higher bioavailability or easier nutrient uptake. This is because the amount of phytic acid found in grain can inhibit the absorption of some minerals decreases when grain is sprouted, soaked or when the dough is long-lived. Bread with sprouted grains or sour dough is also often better tolerated by those who respond to gluten without having celiac disease.

Also read:

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The best bread you can bake

peanut butter

Nutritionist Gunn Helene Arsky:

– The versions without salt and sugar are actually very healthy! Peanuts are rich in vitamin E, dietary fiber and the healthy type of soft fat. But again, do not overdo it’s a lot of calories here too.

Erik Arnesen, Health Advisor to the National Association for Heart and Lung Sickness:

- Enjoy up to 30 grams daily without bad conscience

Photo: Øystein Westlie

Peanut butter is highly calorie and fat-rich, but it contains more polyunsaturated fat than saturated fat, which is beneficial. It also has relatively much protein (about 3.5 grams of protein for each slice of bread), has little added sugar and salt, if any, as well as some potassium and magnesium.

Nutritionist Thea Falck:

– Nuts are good sources of both unsaturated fatty acids, proteins and minerals and provide minimal blood sugar increase. At the health food they sell pure nut butter without hardened vegetable oils, salt and sugar. These are nice like toppings on for example a cracking bread or lubricated on apple slices.

Also read:

Certainly, margarine is healthier than butter

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Oil

Nutritionist Gunn Helene Arsky:

– Oil is clearly preferable to butter in most contexts. There are many oils, including different olive oils. The most expensive are best for cold dressings and on the salad, they contain a lot of chlorophyll and lots of good taste that disappears in the frying pan. Cheaper olive oils can withstand roasting very well. The advantage of olive oil is the fatty acid composition – it’s such that it does not increase your cholesterol. If you do not like the taste, rapeseed oil is a fairly similar option. But it’s as much calories in oil as in other fat, so beware the total amount you use too!

Nutritionist Thea Falck:

– Oils provide many calories because they are pure fatty acids, but it is not said that they are exclusively unhealthy for that reason. They are good sources of energy that keep blood sugar stable. It is also an important source of essential fatty acids and fat-soluble vitamins.

- Enjoy up to 30 grams daily without bad conscience

Photo: Tore Fjeld

Also read:

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drinking Cocoa

Nutritionist Thea Falck:

– Just as with edible chocolate, chocolate can be made healthier. Make it yourself with raw cocoa powder and natural sweetener like coconut sugar, yaconsirup or stevia. Raw cocoa powder contains more antioxidants and minerals, and the natural sweat does not affect the blood sugar to an equal extent.

– Another tip is to reduce the amount of sweets and add some real vanilla to the cocoa. Vanilla gives a sweet, mild and good taste.

Nutritionist Gunn Helene Arsky:

It’s possible to get both hot chocolate and cocoa rather healthy by choosing extra light milk or strength of milk with vitamin D, low fat and, for strength, its extra calcium and protein. 70 percent cocoa or chocolate on top – you have a healthy chocolate drink.

- Enjoy up to 30 grams daily without bad conscience

Photo: ILLUSTRATION PHOTO: Colorbox

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The “healthy” chocolate contains 50 kcal more than milk chocolate

Pose soup

Nutritionist Gunn Helene Arsky:

– Most bagpies have a much lower salt content than many think. Positive soup in itself is not that healthy, but can be done better by having cut vegetables on top. It increases the vitamin and mineral content, fiber content and expels the salt.

– You can also spoon with lean ham, pure beef, chicken fillet or tuna on the box. This is protein rich food that balances nutritional content in the soup and makes it more saturated.

Also read:

To avoid salt crashes

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- Enjoy up to 30 grams daily without bad conscience

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Beef / red meat

Nutritionist and personal trainer Mari Krogshus:

– Many believe, first, that beef contains more saturated fat than other types of meat, and secondly, saturated fat is not healthy. But beef can have a lot less fat content than other meat, for example, if you choose clean outer fillet, you see how clean and red the meat is, and thus virtually fat free.

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ketchup

- Enjoy up to 30 grams daily without bad conscience

Photo: Tore Fjeld

Nutritionist Gunn Helene Arsky:

– The ketchup is made from tomatoes and they are super fresh. In particular, there is a lot of vitamin C and antioxidant lycopene in tomato. In the depth of field, some vitamin C has been lost since it has warmed up. But at the same time, during warming, more lycopene is released so it can be absorbed in our body. The lycopene is good for heart health as well as for a healthy prostate gland. Choose ketchup with lots of tomatoes, little sugar and little salt, so you have the healthiest option in the ketchup.

Nutritionist Falck:

– If the ketchup contains a lot of tomatoes and smaller amounts of sugar and additives, you can use this as a spice on the food.

Nutritionist and personal trainer Mari Krogshus:

– Idun tomato soup “Without added sugar” contains only five ingredients. So if you are going to eat a “finished product”, this kettle is a good choice.

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- Enjoy up to 30 grams daily without bad conscience

Photo: Bjørn Inge Karlsen / HM Foto

– Dip the children’s vegetables in ketchup

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Potato

Nutritionist Gunn Helene Arsky:

Did you know that potatoes have fewer calories than both pasta and rice, and that there is more fiber there – in addition to the indispensable vitamin C? Therefore, choose potatoes regularly for dinner. Eat with the shell on for more fiber and vitamins / minerals. And eager to call them with oil debris. Cold potatoes “release loose” less carbohydrates than heat. The starch is converted into resistant starch, which behaves like intestinal fiber. The solution for those who love potatoes, but who will fit the weight.

Erik Arnesen, Health Advisor to the National Association for Heart and Lung Sickness:

Potatoes are much less caloric than rice and pasta, and due to the high water content, for example, it is a saturated food. Many avoid it to take care of weight, but there is no good coating for the fact that the potatoes themselves are fatty. Last year, on the contrary, a controlled study, where 73 obese advised to eat five to seven potatoes each day, did not counteract the weight loss.

Nutritionist Thea Falck:

– The potato is not included in the recommendations of “5 a day” due to lack of scientific documentation, but the potato is actually a vegetable containing vitamins and fiber. In its pure form it can be well included in a varied diet. The problem is that a large portion of our potato intake is via fried products.

Nutritionist and personal trainer Mari Krogshus:

– Carbs are not dangerous! What our body needs. Carbohydrates are obtained from good and natural sources like vegetables, fruits and berries. As mentioned, the potato is a vegetable and a great source of carbohydrates. It should be said that if you have the option, you should use other vegetables and fruits as a carbohydrate source, but the potato is a much better option than rice and / or pasta.

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- Enjoy up to 30 grams daily without bad conscience

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- Enjoy up to 30 grams daily without bad conscience

Photo: Clotilde Dusoulier

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