Healthy eating
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The use of fresh vegetables and fruits is an important component of the basis of a healthy diet
A healthy diet is a diet that ensures the growth, normal development and vital activity of a person, contributes to the strengthening of his health and the prevention of diseases[1].
Following the rules of a healthy diet in combination with regular physical exercise reduces the risk of chronic diseases and disorders, such as obesity, cardiovascular diseases, diabetes, high blood pressure and cancer[2].
Modern science conducts numerous studies to optimize the diet for the prevention of major chronic diseases.
The first full scale study that confirmed that a healthy diet can significantly reduce problems with cardiovascular diseases, obesity and diabetes was the North Karelia project, which was launched in Finland in 1973.
Over 35 years, the mortality rate from cardiovascular diseases has decreased by 7 times in the population of the North Karelia region This result formed the basis of the Pan European Health Strategy 2020. [4]
The main changes that led the North Karelia project to such a result:
quitting smoking changing the diet of the population:
reduction of butter consumption by 80% increase in vegetable oil consumption consumption of low fat dairy products increase in the consumption of vegetables and fruits changes in the recipe of traditional dishes and training of the population in new cooking techniques (not frying, but baking and boiling)
Content
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1 Recommendations for a healthy diet 1.1 Support for a healthy diet by the state
2 See also 3 References 3.1 Notes
Recommendations for a healthy diet[edit / edit wiki text]
Of course, the composition of the ideal human diet depends on the type of activity, lifestyle and place of residence, but there are more or less universal tips developed by health organizations:[5][6]
A diagram illustrating the recommended ratio of products in food, based on the Eatwell plate
Carefully monitor the calorie content of products and body weight.
Thus, the State Research Center for Preventive Medicine (GNICPM) recommends reducing excess weight with a body mass index greater than 27 kg/m2[6].
Limit the production of energy from fats.
Saturated fats (animal, solid vegetable fats) - should be up to 1/3 of the consumed fats, the remaining 2/3 of the fats should be unsaturated, liquid fats.
When using milk and dairy products, preference should be given to products with reduced fat content[7].
Try not to eat food containing trans fatty acids.
Aim to increase the proportion of fruits, vegetables, whole grains, legumes and nuts in your daily diet.
It is from this food that 50-60% of all energy should be obtained.[8]
About a third of bread, cereals, flour in the diet should be products enriched with micronutrients.[7]
Limit the use of simple carbohydrates (sugar, honey, sweet carbonated drinks) - no more than 30-40 g per day.
Limit the use of table salt and use only iodized salt.
Try to provide the body with vitamins in physiological quantities, including antioxidants (vitamins A, C, E), folic acid.
If your diet does not include enough vitamins from food, you can periodically take multivitamins and additionally vitamin D.[9][10] Consult with your doctor on the topics of diets, trust only the nutrition developed by reputable healthcare institutions.
Support of healthy nutrition by the state[edit / edit wiki text]
The Governments of many developed countries annually allocate funds for the promotion of a healthy lifestyle and, in particular, a healthy diet.
Infographic tools have become very popular, for example, developed taking into account the national characteristics of the food pyramid[11], which visually show the recommended number of different types of products.
In Russia, it is possible to receive dietary assistance within the framework of primary health care.
12] dietitians monitor and treat the following groups of patients:
overweight and obese of the I—III degree; with alimentary dependent diseases; suffering from a syndrome of impaired digestion and absorption; having a violation of the nutritional status.
See also[edit / edit wiki text]
Personal Hygiene Healthy Lifestyle Healthy Food Pyramid
Links[edit / edit wiki text]
Recommendations on rational norms of food consumption — the Ministry of Health and Social Development of the Russian Federation.
Nutrition Data a website for searching for food products by their nutritional characteristics
Notes[edit / edit wiki text]
↑ Show compactly
↑ The International Health Organization Healthy Nutrition: an action plan for the development of regional programs in Russia — rus.).
- Arkhangelsk, 2000.
↑ Joint WHO / FAO Expert Consultation on Diet, Nutrition and the Prevention of Chronic Diseases Diet, Nutrition and the Prevention of Chronic Diseases (eng.).
— Geneva, Switzerland, 2003.
— ISBN 924120916.
— ISSN 0512-3054.
↑ Start up delay.
The project "North Karelia".
↑ best practice from north karelia towards the EU 2020 strategy.
↑ World Health Organization.
WHO / Diet — English).
- Recommendations of the International Health Association on Healthy Nutrition.
Checked on January 29, 2012.
Archived from the original source on January 29, 2012.
Перейти Go to: 1 2 Perova N. V. Healthy Lifestyle (rus.).
State Research Center for Preventive Medicine.
- Recommendations of the State Medical Center of Preventive Medicine on a healthy lifestyle and healthy nutrition.
Checked on January 30, 2012.
Archived from the original source on January 30, 2012.
↑ Go to: 1 2 Innocent, Irina Proper food.
What and how much should be in the plate to stay healthy (rus.).
"Rossiyskaya Gazeta" - Week No. 5318 (239).
Rossiyskaya Gazeta (21.10.2010).
- Comments of the Director of the Institute of Nutrition, Academician of the Russian Academy of Medical Sciences Viktor Tutelyan on the norms of rational nutrition developed by the Ministry of Health and Social Development.
Checked on January 30, 2012.
Archived from the original source on January 30, 2012.
↑ What Should I Eat?
(English).
Harvard School of Public Health, Nutrition Department.
- Nutrition recommendations of the Harvard School of Public Health.
Verified on June 25, 2012.
Archived from the original source on August 2, 2012.
↑ Harvard School of Public Health.
Vitamins (English) — - Nutrition Source.
— "A daily multivitamin, and maybe an extra vitamin D supplement, is a good way to make sure you're getting all the nutrients you need to be healthy" Verified June 27, 2012.
Archived from the original source on August 2, 2012.
↑ Harvard School of Public Health.
Nutrition Insurance Policy: A Daily Multivitamin (English).
- "For these reasons, we believe a daily multivitamin multimineral pill offers safe, simple micronutrient insurance" Checked on June 27, 2012.
Archived from the original source on August 2, 2012.
↑ Walter C. Willet; Patrick J. Skerrett.
The Healthy Eating Pyramid (English) (pdf).
Harvard School of Public Health, Nutrition Department (2005) — - Harvard Nutrition Pyramid.
Verified on May 23, 2012.
Archived from the original source on August 2, 2012.
Приказ Order of the Ministry of Health and Social Development of the Russian Federation (Ministry of Health and Social Development of Russia) from June 24, 2010 N 474n Moscow "On approval of the Procedure for providing medical care to the population in the profile "dietology"" (rus.).
Rossiyskaya gazeta.
Checked on January 31, 2012.
Archived from the original source on January 31, 2012.
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