There are no “good” or “bad” foods, there are only bad food habits. Guilt by eating your favorite foods do not, but try to eat in moderate portions. Aim for a balanced and varied diet.
- Total fat 25-35% of total energy
- Saturated fatty acids <10% of total energy
- Monounsaturated fatty acids 3 <20% of total energy
- Polyunsaturated fatty acids <10% of total energy
- cholesterol <300 mg / day
- Protein 4 ± 15% of total energy
- Carbohydrates 50-60% of total energy
- Fiber 5 20-30 g / day
- Sodium <6 g NaCl / day
- Calcium 6 1000-1500 mg / day
- Light” products can only contribute to effective energy reduction than if they not only fat but also low in calories and if their use is not compensated by other foods.
- In subjects with isolated hypercholesterolemia, this is only an increase in LDL cholesterol, may be necessary to further reduce the saturated fatty acids up to 7% of the total energy and cholesterol consumption to <200 mg / day.
- In subjects with moderate hypertriglyceridemia (fasting triglyceride 150-400 mg / dl) and low HDL cholesterol, such as eg common in patients with type 2 diabetes, targeted increase of monounsaturated fatty acids together with a reduction in energy percent carbohydrates contribute to correction of these vetstoornis.
- Proteins are preferably derived from plant sources and lean animal origin.
- The proportion of “fast” carbohydrates should be restricted for both energy-rich and yet too few vitamins and minerals. Complex carbohydrates from fruits, vegetables and cereals are excellent sources of vitamins, minerals and fiber. A high-fiber diet may promote satiety.
- During a period of weight loss you should pay attention to a proper supply of vitamins and minerals.