New Opportunity for Health
Less sugar, less salt, say "no" to saturated fat
The new U.S. "2015-2020 Dietary Guidelines" emphasizes that a healthy diet can help reduce obesity and prevent chronic diseases such as hypertension, heart disease, and type 2 diabetes, and recommends that all people should follow a healthy diet with a variety of fruits and vegetables and many whole grains at all times, emphasizing food variety, high nutrient density, and portion control, as well as limiting the intake of added sugars, sodium, saturated fats, and trans fats to achieve a healthy diet and lifestyle that prevents disease.
1. "Red Light Foods" - less sugar, salt (sodium), saturated and trans fats
Reduction of Sugar
The new U.S. Dietary Guidelines state that the daily caloric intake of added sugars should be less than 10% of total calories. Studies have shown that reducing added sugar intake can reduce the risk of cardiovascular disease and may also be associated with the risk of obesity, type 2 diabetes and certain cancers.
The National Health Service reminds people to stay away from sugary drinks, drink more water, and replace desserts with appropriate amounts of fruits and nuts to reduce added sugar intake.
Reduction of Salt
The new U.S. Dietary Guidelines recommend that adults and children over the age of 14 should consume less than 2,300 mg of sodium (about 6 grams of salt) per day, and children under the age of 14 should consume even less. The National Institutes of Health reminds people to control the amount of salt used in cooking, and not to neglect processed foods such as bread and biscuits, processed meats such as bacon and meatballs, and seasonings.
No Trans Fat
Artificial trans fats are not natural nutrients and are not needed by the human body. Artificial trans fats are made from partially hydrogenated vegetable oils and are commonly found in processed foods, such as margarine, microwave popcorn, frozen pizza and coffee milk balls.
2. drink coffee properly and let go of cholesterol
Healthy people 3 to 5 cups of coffee per day (1 cup about 240 c.c., not more than 720 to 1200 c.c. per day), caffeine intake of 400 mg or less, can exist in a healthy diet when.
3. Eat more fruits and vegetables and whole grains to limit total caloric intake
Encourage the use of vegetables and fruits instead of afternoon tea snacks and desserts, because natural food without excessive processing contains more dietary fiber and nutrients, higher nutrient density; in addition, the use of lower saturated fat content of fish and beans as the main source of protein food, can reduce the intake of fat and total calories.
4. to create a healthy eating environment
According to the American Dietetic Guidelines, the establishment of a healthy diet and lifestyle is achieved through the power of mutual encouragement and support among people.