Foods and food components to reduce
From Food
Sodium[edit | edit source]
- intage less than 2300mg per day (1500mg for people ages 51+, people with high blood pressure, diabetesor with chronic kidney disease)
Fats[edit | edit source]
- saturated fatty acids shoule be less than 10% of calories (less than 7% decreases risk heart diseases)
- replace saturated fatty acids with poly- and monounsatorated
- keep trans fats as low as possible (trans fats occur when liquid state fat turns to solid (hydrogenated fat))
- keep Cholesterol < 300mg per day
- up to 1 egg yolk per day
- dietary Cholesterol doesn't have that much impact on blood Cholesterol...
- ...saturated fat and trans fat raise blood Cholesterol level
Calories from solid fats and added sugars (SoFAS)[edit | edit source]
- intake of these shall be reduced
- SoFAS don't contribute any nutrients really
- 5-15% calories from SoFAS can be accommodated in healthy diets
Refined grains[edit | edit source]
- limit consumption of refined grains, especially those that contain solid fats, added sugars and sodium
- enriched refined grain products provide some vitamins and minerals, but not the fiber contained by whole grains
- replace refined grains with whole grains
Alcohol[edit | edit source]
- consume in moderation:
- for men, up to 2 drinks per day
- for women, up to 1 drink per day