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Here is the checklist for a healthy diet

Seven Important Advice from the Directorate of Health – Are you following all?

Here is the checklist for a healthy diet

Learn more about the state’s dietary advice

1. Eat at least five servings of vegetables, fruits and berries every day

2. Eat coarse grain products every day

3. Eat fish for dinner two to three times a week

4. Choose water as a dry drink

5. Choose lean meats and lean meats

6. Choose cooking oils, liquid margarine and soft margarine, rather than hard margarine and butter

7. Let lean dairy products be part of your daily diet

Plant-based diet

“It is recommended that a diet that is mainly plant-based and contains a lot of vegetables, fruit, berries, whole grains and fish, and limited amounts of red meat, salt, added sugar and energy-rich foods. p>

This advice is a comprehensive assessment. Input of some foods (such as vegetables, fruit, berries, fish and whole grain products) reduces the risk of disease, while high intake of other foods (such as red and processed meat, high energy, high salt and sugar foods) increases risk for illness, according to the Directorate of Health’s dietary advice.

It is the relationship between foods that have a beneficial or adverse health effect in the overall diet over time, which is important.

  • A varied diet is the safest way to achieve beneficial health effects and optimal intake of nutrients.
  • Select mainly foods that contain limited amounts of fat, sugar and salt.
  • Select foods that help ensure adequate nutrient intake.

Energy Balance

“It is recommended that you maintain a balance between energy intake and energy consumption”

  • Energy intakes from food and drink and energy consumption through physical activity should be balanced so that the weight is maintained within the normal range.
  • Regular physical activity helps to maintain energy balance. A large proportion of the population has overweight. Weight reduction by obesity should combine increased physical activity with energy-reduced diet.
  • Food intake of high energy content should be limited.
  • Drinking drinks with added sugar such as soda and juice should be limited.
  • Within each food group, it is recommended that keyhole-labeled foods are preferred because they have lower fat and sugar content and more fiber than comparable foods in the same food group.

Maintaining a body weight within the normal area is an important way to reduce the risk of multiple chronic people diseases. The normal body mass index (BMI) area for adults is 18.5-24.9 kg / m2. About 20% of the adult Norwegian population suffers from obesity, and the proportion is increasing. It is therefore included a separate dietary advice on energy balance.

BMI is a useful term, but it also has important limitations. Alternative obesity targets are waist circumference and waist / hip ratio.

The Directorate of Health has prepared 13 tips on diet and physical activity. Two of the advice is based on an overall assessment of diet and physical activity. Here we take the advice given for seven specific food groups.

– Following these tips, we meet our needs for all the vitamins, minerals, healthy fatty acids, vital amino acids and the dietary fibers we need to maintain good health, “says Gunn Helene Arsky, clinical nutrition physiologist.

She adds:

– With good health, we can think both now and now; good digestion, want to be physically active, good mood, clear skin, shiny hair and good immune system – as well as good sleep! In the long run, you achieve stable weight, preventing cancer, heart disease and type 2 diabetes.

The new dietary advice is not meant to be treatment if you are already overweight or ill, but should prevent health problems.

– And even if you should be heartbreaked already, you should still follow the advice – to prevent diabetes, for example. You are not immune to the other health problems, even if you have been diagnosed. So everyone should do their best to follow the tips as often as possible as often as possible! It’s a cheap and tasty health insurance, says Arsky.

Five-Day

1. Eat at least five servings of vegetables, fruits and berries every day

– Fruits, berries and vegetables contain fiber and a lot of antioxidants. A high intake of fruits and vegetables can therefore help reduce the risk of lifestyle illnesses. In addition, they contain relatively little calories per weight / volume. By eating a lot of fruit and vegetables, there is less space for the more calorie foods, which makes it easier to avoid gaining weight (or losing weight), says Kari Sellæg, clinical nutrition physiologist at NIMI.

– The best part is to eat as varied range of fruits, berries and vegetables as possible, and preferably as much of each group. Many of us think it’s easier to get fruit than vegetables, so maybe it’s worth doing extra effort on the vegetable side? In addition, if you are thinking of getting fruit and vegetables with different colors every day, you are guaranteed a good intake of various vitamins, minerals, fiber and antioxidants, “says Gunn Helene Arsky..

Grain

2. Eat coarse grain products everyday

– We should eat 25-35 grams of fiber each day, partly because this can probably help reduce the risk of cardiovascular disease and colon cancer. Grove grain products contain a lot of fiber and should therefore be consumed every day, says Kari Sellæg.

– To understand why grain is healthy for us, we must first look at what grains actually consist of, Gunn Helene believes Arsky.

At the bottom of the grain is a kime, and around the germ is a core of starch. Around this again is the cliff, which is a kind of fiber shell.

– The kim is fatty and contains a lot of vitamin E antioxidant. The starch store contains only starch – long chains of glucose – which is useful energy for us. In and just below the cliff there are dietary fiber, minerals and other vitamins that are essential for good health, says Arsky.

When we eat whole grains, the combination of dietary fiber and starch ensures that we get a calm and stable energy supply to our cells.

– Do we only eat starch, like in polished rice, white flour in cakes, buns and loff, or plain pasta, we get a lot of starch without fiber. This usually creates a fairly high blood sugar increase, which is not so beneficial to health, says Arsky.

Fish

3. Eat fish for dinner two to three times a week. Also, use fish as order

– By choosing more fish, we reduce the intake of red meat and processed meat products. Furthermore, it is important that at least 200 grams of fish we eat are oily fish such as salmon, mackerel, trout and herring because these are important sources of vitamin D and omega 3. Replacement of saturated fatty acids (found in meat and meat products) with polyunsaturated fatty acids reduces the risk of coronary heart disease. Both oily and lean fish are good sources of selenium, and selenike foods can probably help reduce the risk of prostate cancer, says Sell Egg.

– Fish is healthy, but especially when it comes to processed fish products like fishballs, fish cakes, fish pudding, fishegrateng and fishpans, quality can vary enormously, Arsky emphasizes.

Therefore, it may be nice to look for the keyhole mark on these fishing afternoons.

– If you select a fishegrab or fish cakes with keyhole, you know that there are more than 50% fish in the product, that it is no more than 10% fat other than fish fat and that there are no more than 5% sugars in the product, Arsky.

Water

4. Choose water as a dry drink

– Water does not contain any calories, it does not hurt your teeth and it’s completely free! “says Sellæg.

– “Drink at least eight glasses of water a day” has become a kind of mantra in the popular press. Many interpret this so that they should drink eight glasses of water on top of what else they should drink of coffee, tea, juice and milk. Fortunately, this is not the case and there is no easy answer to how much water you need every day, Gunn Helene points out Arsky.

Water requirements vary widely from person to person, and from day to day, depending on how physically active you are and how hot or cold it is where you are staying.

– In adults with moderate physical activity, the turnover of water is about 2-2.5 liters a day. We get this from drinks (at least 1.5 liters) and food (approx. 0.7 liters), but not least from something called metabolic water. This is water that is formed when the body burns energy (carbohydrates, fat and protein) in the cells. This amounts to approx. 0.3 liter, Arsky says.

Meat

5. Choose lean meats and lean meats. Limit the amount of processed meat and red meat

Red meat is meat from cattle, pig, sheep and goat, white meat is poultry, like chicken and turkey.

– The fat we find in the meat products is the saturated fat, which may increase the risk of cardiovascular disease. A high intake of red meat may also increase the risk of colon and colon cancer, says Sellegg.

Did you know that pork is now classified as red meat?

– For a decade, Norwegian pigs have been bred with health in focus: Slender pigs have delivered us skinny ham, cutlets with light-cut fat edge and so forth. The meat has also become brighter in color, and Norwegians have followed the advice of eating more lean pork, Arsky says..

In the new dietary guidelines, pork is still included in the red meat category – we should limit the intake of.

– The reason is that pork is merged with red meat in the scientific documentation of the adverse health effects of meat. It is possible that Norwegian lean pork is not as unfortunate, but we have no documentation for the moment. New pork research has been launched here, just to see if it is possible to prove that pork is as good for health as chicken and bird, says Arsky.

Grease

6. Choose cooking oils, liquid margarine and soft margarine, rather than hard margarine and butter

– Then you replace the saturated fat, which may, among other things, increase your risk of cardiovascular disease, with the unsaturated fat that does not have this negative effect. Butter and butter-mixed margarine also contains trans fat, says Kari Sellæg.

The dietary guidelines do not specify how much a portion of food fat is, or how many servings you should eat every day.

– What we are encouraging is that the fat content in the diet accounts for 25-35 percent of the total energy intake (E%) and that a maximum of seven to ten percent is saturated fat. Today, our average intake of saturated fat is about 15%. By making some simple changes in everyday life, it is easy to reduce the intake of saturated fat, Arsky believes.

On the other hand; A small Dutch study has shown a possible connection between plant sterols in margarine and risk of heart disease.

Dairy

7. Let lean dairy products be part of your daily diet

– Fat dairy products often contain a lot of calories. Researchers generally see a connection between food intake with high energy density and risk of weight gain, obesity and obesity, especially when fat comes from animal sources, says Gunn Helene Arsky.

But the story does not end there.

– A calcium-rich diet increases fat oxidation (combustion), at least in part because it lowers the need for parathyroid hormone secretion. Increased fat burning is beneficial to the weight. A small study conducted on obese adults showed that those who received three servings of yogurt a day for three months lost weight and retained more muscle mass than those who did not get yogurt, Arsky says..

– Dairy products are a good source of calcium and should therefore be taken daily, but to limit the intake of saturated fat it is important that we choose the lean variants, such as skim or extra light milk, lean yogurt, light cheese, says Sell Egg.

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Read more about the seven dietary guidelines and the effects of food groups on lifestyle diseases cancer, heart disease, obesity and diabetes type 2:

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