Sugar. Excessive sugar consumption can lead to weight gain, obesity, and diseases such as diabetes and cardiovascular diseases.
Recommended daily intake: no more than 50 grams (approximately 10 teaspoons).
Salt. Excessive salt intake increases the risk of hypertension, heart attacks, and strokes.
Daily norm: no more than 5 grams (1 teaspoon).
Trans fats are found in large quantities in various refined oils, margarine, and fats used in baking.
Trans fats increase the likelihood of cardiovascular diseases, diabetes, obesity, hypertension, as well as strokes and heart attacks.
Recommended daily intake: 1-2 grams.
It is important to remember that many products already contain certain levels of sugar, salt, and trans fats.
Medical experts recommend increasing the consumption of vegetables and fruits, which saturate the body with beneficial vitamins and minerals, and also reduce the risk of non-communicable diseases.
“It is recommended to consume at least five servings or 400 grams of fruits and vegetables daily. One serving corresponds to one fruit and three tablespoons of vegetables. At the same time, potatoes should not be considered a vegetable,” emphasize the specialists of the RCUZ.
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Family Recommendations for Healthy Eating
- Remove salt and sugar from the table.
- Include fresh vegetables and fruits in the diet, giving preference to seasonal ones.
- Do not salt fresh salads; it is better to dress them with lemon juice.
- Use herbs, bay leaves, black pepper, cardamom, lemon, and other spices to enhance the flavor of dishes.
- Replace sweet carbonated and non-carbonated drinks with homemade compotes without sugar or boiled water.
- Sweets (cookies, candies, pastries, wafers) are better replaced with dried fruits and nuts (raisins, apricots, prunes, unsalted peanuts, walnuts, dates, etc.).
- Chips and crackers can be replaced with homemade croutons and nuts.
- Instead of canned goods, use dried and frozen vegetables and fruits.
- Do not add salt to dishes before eating.
- Instead of sweets, bring fruits when visiting.
