Overeating, insufficient consumption of vegetables and fruits, uncontrolled consumption of high-calorie and fatty foods, carbonated drinks and salt are serious enemies of the body, writes the acting Minister of Health of Ukraine Ulyana Suprun.
See also: How to determine the correct size of servings of food and drinks
1. Control portion size
Overeating can cause, in addition to excess weight and cardiovascular diseases, problems with the gastrointestinal tract, sleep disturbances and fatigue and lack of strength.
Keep track of how much and how often you eat.
One serving (what you can eat at a time) is:
• For cooked meat: 60-90 g (the size of a deck of cards).
• For cooked fish: 140 g (palm sized).
• For milk: 200 g of yogurt: 150 g. For hard cheese, a portion of 40 g is the size of a matchbox.
• For eggs: 2 medium sized.
• For nuts: a handful (preferably raw and without added salt).
2. The diet should contain more vegetables and fruits.
Recommend to eat 5 servings daily. One serving – 80 g of fresh, canned or frozen fruits and vegetables or 30 g of dried fruits
One serving of vegetables or fruit is:
1. One medium fruit – apple, orange, pear or banana.
2. Two small fruit-kiwi or plum.
3. A large handful of grapes or berries.
4. 30 grams of dried fruit ..
5. 150 ml of fruit juice.
6. A small (dessert) plate of vegetable salad.
7. Half a glass of cooked green or orange vegetables (for example, broccoli, spinach, carrots, pumpkin).
8. One medium tomato.
Ulyana Suprun "Give preference to fresh and frozen vegetables and fruits or canned vegetables with low salt. Reduce consumption or avoid vegetables with creamy sauces, fried or breaded, canned fruit in syrup, frozen fruit with added sugars."
3. Eat whole grains
They are recommended as the basis of the diet. It is a good source of fiber and other nutrients that play an important role in regulating pressure and affect the health of the heart and blood vessels.
Choose wholegrain flour, whole grain bread, whole grains with high fiber content (5 grams or more fiber per serving), whole-wheat pasta.
Choose pasta from wholemeal flour
Avoid or discard white flour and bread, donuts, cookies, biscuits, or high-fat snacks.
4. Reduce the amount of salt in the diet.
Recommend to consume daily no more than 5 grams of salt, that is, one teaspoon. Excessive consumption of the product increases the risk of cardiovascular diseases, mainly associated with high blood pressure or heart failure. Choose iodized salt.
Doctor Ulyana Suprun "Read the label – if the salt is at the beginning of the list of ingredients, it means its excessive content. If the products have sea salt, it does not mean its lower content. Sea salt has the same nutritional value as regular table salt. .
Suprun advises cooking at home to control the amount of salt consumed.
5. Avoid unhealthy fats.
Saturated and trans fats increase the risk of atherosclerosis, heart attack, coronary heart disease and stroke.
The American Heart Association advises to consume no more than 11-13 grams of saturated fat, if you consume 2,000 calories per day.
To reduce the consumption of such fats trim the fat from the meat or choose lean meat, do not fry in vegetable oil. Carefully read the labels, especially sweets, the inscription "partially hydrogenated" in the list of ingredients indicates the presence of trans fats in the product. Choose butter, not margarine.
Suprun recommends using a small diameter dish for eating; during reception, do not be distracted by TV, work or reading.
Before eating dessert, wait 15-20 minutes. Do not drink alcohol, because it stimulates the appetite and is a high-calorie product.
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