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