Ratio of Nutrients in a Balanced Diet
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.