Foods with carbohydrates
The Danish Council on Nutrition recommends that you eat 500 g of carbohydrates a day. Carbohydrate foods are potatoes, bread, pulses, grain, oats and pasta. You should select wholemeal products such as wholemeal bread or wholemeal pasta. By eating more foods with carbohydrates, you can reduce the risk of:
Low-fat diet
No more than 30% of your daily energy consumption should stem from fat, distributed on maximum 10% saturated fat, 10-15% mono-saturated fat and 5-10% poly-saturated fat. You should keep your intake of saturated fat at a minimum, as it increases the level of cholesterol.
- Saturated fat is found in dairy produce, meat cuts, meat spreads and meat.
You should replace saturated fat with mono-saturated or poly-saturated fat, which lower the level of cholesterol.
- Mono-saturated fat comes from rape-seed and olive oils, nuts, almonds and avocado pears.
- Poly-saturated fat comes from fatty fish, sunflower oil, grape-seed oil, vegetable margarine, corn and thistle oils.
Your body needs a certain amount of fat to function in the optimum way. But a diet with a high fat content impacts negatively on your health and increases the risk of obesity and overweight. By eating less fat, you reduce the risk of:
Fish and fish cold cuts or tinned fish
According to the Council on Nutrition, you should eat 200-300 g fish weekly and regularly eat fish cold cuts or fish spreads.
Fish and shellfish contain useful vitamins and minerals (vitamin D, iodine and selenium). Fish also contains the special poly-saturated Omega 3 fatty acids, especially fatty fish types like salmon, herring, mackerel, lumpfish, trout and eel are rich in Omega 3.
By eating more fish, you reduce the risk of:
Sugar
Sugar gives energy, but contains no nutrients. This is why you should limit your consumption of sugar.
By eating less sugar, you reduce the risk of
- obesity and overweight
- type 2 diabetes
- dental caries
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