Sugar. Excessive sugar consumption is associated with weight gain, obesity, diabetes, and heart diseases.
The recommended daily intake: no more than 50 grams (which is approximately 10 teaspoons).
Salt. High salt intake can lead to increased blood pressure and raise the risk of heart attack and stroke.
The recommended daily intake: no more than 5 grams (about 1 teaspoon).
Trans fats are found in various refined oils, margarine, and fats used for baking. Their excess in the diet increases the likelihood of cardiovascular diseases, diabetes, obesity, and hypertension.
Daily intake: 1-2 grams.
It is important to consider that many products already contain sugars, salts, and trans fats.
Doctors strongly recommend consuming more vegetables and fruits daily, as this helps the body obtain essential vitamins and microelements, as well as reduces the risk of non-communicable diseases.
“Try to eat at least five servings or 400 grams of fruits and vegetables a day. A serving is defined as one fruit and three tablespoons of any vegetables, excluding potatoes,” emphasize the experts from the RCHP.
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Recommendations for Implementing Healthy Eating in the Family
- Exclude salt and sugar from the daily diet.
- Add more vegetables and fruits to the menu, preferably seasonal ones.
- Do not salt fresh salads, but dress them with lemon juice.
- Use spices and seasonings, such as herbs, bay leaves, black pepper, cardamom, and lemon, to enhance the flavor of dishes.
- Replace sweet carbonated drinks with homemade compotes without sugar and boiled water.
- Sweets (cookies, candies, pastries, wafers) can be replaced with dried fruits and nuts (raisins, apricots, prunes, unsalted peanuts, walnuts, dates, and others).
- Instead of chips and crackers, use homemade croutons and nuts.
- For preserving vegetables and fruits, it is better to choose drying and freezing.
- Do not add salt to dishes before serving.
- Bring fruits instead of sweets to meetings and celebrations.
