Sugar. Excessive sugar consumption can lead to weight gain, obesity, diabetes, and cardiovascular diseases.
The recommended daily intake is no more than 50 grams (or 10 teaspoons).
Salt. Excessive salt intake is associated with increased blood pressure and raises the risk of heart attack and stroke.
The daily norm for salt is no more than 5 grams (1 teaspoon).
Trans fats are found in large amounts in margarine, cooking fats, and various refined oils used in baking.
These substances increase the likelihood of developing cardiovascular diseases, diabetes, obesity, and hypertension, as well as stroke and heart attack.
The recommended daily intake is 1-2 grams.
It is important to remember that most products already contain a certain amount of sugar, salt, and trans fats.
Doctors recommend increasing the consumption of vegetables and fruits daily, which helps saturate the body with essential vitamins and microelements, as well as reduce the risk of non-communicable diseases.
“Try to eat five servings or 400 grams of vegetables and fruits a day. One serving is one fruit and three tablespoons of vegetables. Note that potatoes should not be counted as a vegetable,” emphasize the specialists of the RCHP.
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Recommendations for Families to Improve Nutrition
- Remove salt and sugar from the table.
- Include more vegetables and fruits in your diet, preferring seasonal products.
- Do not salt fresh salads; 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 and boiled water.
- Sweets (cookies, candies, pastries, waffles) are better replaced with dried fruits and nuts (raisins, apricots, prunes, unsalted peanuts, walnuts, dates, and others).
- Replace chips and croutons with homemade crackers and nuts.
- Instead of canned goods, use dried and frozen vegetables and fruits.
- Do not add extra salt to dishes before consumption.
- When visiting, it is better to bring fruits instead of sweets.
