- According to the latest recommendations, fats should not exceed 35% of the total daily calorie intake in the diet. Regarding their distribution, the recommended amount is as follows:
- Saturated fatty acids: no more than 10% of total calories in a 2000 kcal diet, about 22g (200 kcal).
- Polyunsaturated fatty acids: 5% to 10% of total calories in a 2000 kcal diet, 11-22g (100-200kcal) (4-8% as omega-6 and 0.5-2% as omega-3).
- Monounsaturated fatty acids: about 10-15% of total calories by difference, i.e., 22-33g (200-300kcal) in a 2000 kcal diet
- Cholesterol: less than 300 mg per day
- Prefer vegetable oils and especially extra virgin olive oil.
- Eat fresh and frozen fish and other fish products (at least 2-3 times a week), preferring local bluefish. Remember that fish oil is mostly under the skin, so choosing small skin-fed fish is also beneficial for fat intake.
- Prefer lean meats and remove any visible fat before cooking.
- Drink a glass of milk or yoghurt every day, preferably semi-skimmed, that retains calcium and protein content.
- Cheeses contain highly variable amounts of fat: Opt for those with less fat content, eat them in reasonable amounts.
Sugars, Sugary drinks, Sweeteners
- Limit your sugar intake by reducing the teaspoons of sugar you add to drinks, sweets, and desserts, but do not cut back on your fruit or milk intake regardless of sugar content, as it is essential for your health.
- Limit the consumption of sugary drinks as much as possible: The extra calories they contain can cause you to gain weight and negatively affect your health.
- Among sweet foods, choose baked goods such as biscuits and unfilled cakes that contain less fat and sugar and more starch. Remember that ice cream has less calories than other desserts, but be careful not to overconsume it.
- Limit the consumption of foods that contain much sugar and stick to the teeth, especially soft candies and nougats. However, be sure to brush your teeth after every meal or snack.
- If you want to consume low-calorie foods and beverages that contain sweeteners, check the type of sweetener and the warnings on the label. It is best to avoid consuming products containing the same sweetener regularly. Be careful about the consumption of sweetened food products in children and pregnant women.
- Gradually reduce salt consumption both at the table and in the kitchen; add less salt to pasta (no more than a teaspoon per liter of water) and salads.
- Do not add salt to baby food at least for the first year.
- Limit the use of alternative seasonings (bouillon cubes, ketchup, soy sauce, mustard, etc.) that contain salt.
- Choose low-salt product groups when possible (salt-free bread, low-salt canned tuna, etc.).
- Use iodized salt.
Why should we reduce salt consumption?
- Consumption of large amounts of salt can lead to the onset of arterial hypertension, which is a crucial risk factor for stroke and diseases related to the heart, blood vessels, and kidneys.
- High salt consumption is also associated with an increased risk of stomach cancer, greater calcium loss with the urine, and therefore a greater risk of osteoporosis.
- Reducing salt consumption is one of the measures that need to be taken to prevent the aforementioned diseases.
- A maximum of 2 alcoholic drinks per day for adult men,
- A maximum of 1 alcoholic drink per day for persons over 65 and women,
- And alcoholic beverages for those under 18 is not recommended.