Most dietary guidelines recommend that at least 55% of daily caloric intake should be carbohydrates. This means that at least half of the recorded daily diet from carbohydrate foods such as cereals, pulses, beans, fruits, vegetables or sugar should come from. In addition, a selection of wholemeal bread, pasta and other cereal products helpful to the proportion of dietary fiber in the diet to increase.
Although the body all carbohydrates, no matter what food source they originate in the same manner, carbohydrates are often “complex” and “simple” groups. Complex carbohydrates, like all carbohydrates of plant origin are known as starches and fiber means. They can be found for example in cereal grains, vegetables, bread, seeds, legumes or beans and consist of long chains of simple carbohydrates.
Simple carbohydrates (sometimes they are also described as a simple sugar) found in sugar, fruits, sweets, jams, soft drinks, fruit juices, honey, jellies and syrups. Both types of complex and simple carbohydrates, have the same energy content (4 cal / g), and both can contribute to the formation of dental caries contribute, especially if oral hygiene is inadequate.
Drink lots of fluids!
Adults need at least 1.5 liters per day of liquid to drink and possibly more if it is hot or you physically active. Easy drinking water is a good source of liquid but variety can be enjoyable and healthy. The choices are beverages such as juices, soft drinks, tea, coffee and milk.
Fat in moderation
Fat in food is a nutrient that is essential for health. Fats supply energy and ready to allow the body, the fat-soluble vitamins A, D, E and K to absorb, transport and store. Fatty food, the essential “essential fatty acids” that are not the body itself can produce. An example: Oil-rich fish and Fischölsupplemente are rich in unsaturated omega-3-fatty acids (n-3-PUFAs), Alphalinolensäure (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). This, together with the unsaturated omega-6-fatty acids (n-6-PUFAs) such as linoleic acid (LA) and arachidonic acid (AA), must comply with dietary exposure.
In any event, too much fat – especially such, which contains saturated fat – to counter-productive effects on health. The negative health effects are overweight, excessive cholesterol levels, increased risk for cardiovascular disease and certain cancers.
A limitation of fat intake, particularly saturated fats which is the best recommendation for a healthy diet – but should not be fat from the diet completely omitted. Most dietary recommendations as a guideline for fat intake less than 30% of daily calories, with less than 10% of saturated fats should come from.
Balance of salt consumption
Salt (NaCl) is made up of molecules of sodium and chlorine. Sodium comes as a nutrient, in a natural way in many foods. Sodium Chloride is important because the fluid balance of the body to maintain and regulate the blood pressure.
The body of most people retires any excess sodium chloride directly again, but it can be for some people to an increase in blood lead. A reduction in the amount of dietary salt may salzempfindlichen people to reduce risk of hypertension. The relationship between salt intake and blood pressure are still not clear why their person should consult a doctor.
Now start and changes step by step
Changes leads best by gradually, by starting first, and finally several servings of fruit or vegetables a day to eat, the size of food portions to reduce or to make more movement by stairs rising, instead of the elevator ride. Thus, changes easier and permanently retained.
Why is physical activity so important?
The recommendation, more physical activity to develop, is very general with the recommendation for a healthy lifestyle, as these both the energy balance as well as the risk of lifestyle-related diseases affect. In recent years, various position papers the importance of moderate physical activity to maintain health stresses. These reports indicate that physical activity of at least 30 minutes a day the risk to become overweight, cardiovascular disease, diabetes, hypertension, or colon cancer to receive – all factors that contribute to morbidity and mortality in Europe – to reduce can.
In addition, both for children as for adults: Physical activity leads to improvements in the agility, stamina, agility, coordination of assets, and strengthens bones and muscles, reduces body fat, blood lipids, blood pressure and reduces the risk in women for hip fractures. Through physical activity, you would feel better physically and promotes a positive mental perspective.
Increasing physical activity is necessary in every age group and the recommendations is that the adults most days of the week, but better every day, at least 30 minutes to move.
Which groups are responsible for promoting a healthy lifestyle is responsible?
The responsibility to promote healthy eating habits and to improve levels of physical activity, the active participation of many groups include – government, health professionals, food industry, media and consumers are the most important. There is a shared responsibility for a healthy diet, low fat, lots of complex carbohydrates and large amounts of fresh fruit and vegetables, and hand in hand with a regular physical activity is.
