Nutrition: Do you think you are eating healthy?
The starting point for good nutrition is a varied diet, where many different foods contribute to a total intake that corresponds to the body’s needs. It is not a matter of the individual food or the individual meal living up to the nutrient recommendations.
Siksika Nutrition Recipe: Almond flour breaded chicken fingers 2022
Food is very much a matter of enjoying and experiencing – but it must of course also meet our needs for energy and nutrients.
Food must give us energy – both in a figurative and concrete sense. And food is the building block for growing and maintaining the body.
The starting point for good nutrition is a varied diet, where many different foods contribute to a total intake that corresponds to the body’s needs. It is not a matter of the individual food or the individual meal living up to the nutrient recommendations, but that over time you eat so varied that you get the right amount of energy, protein, fat, carbohydrate, vitamins and minerals for development and maintenance. of the body.
Healthy or unhealthy?
Basically, no food is healthy or unhealthy in itself. It depends on how much you eat of them and how you live by the way. You must both have enough – and avoid getting too much. Therefore, the official dietary advice of the official diet also reads “Eat plant-rich, varied and not too much.”
Building materials and auxiliaries
Children and young people are growing. The body maintains itself throughout life. Cells die and are replaced with new ones, and hormones, enzymes, immune substances and other important substances must be produced on an ongoing basis, which must be replaced as they are used up. The raw materials needed for all these processes are proteins, fats, vitamins and minerals, which are constantly added from what one eats. With a varied diet, there is the greatest opportunity to ensure all the substances you need to stay healthy and well.
Our foods contain different amounts and combinations of nutrients, and each has its role in a healthy diet. Some products are more nutritious than others, and with the wide variety of foods available today, it can be difficult for the consumer to make the best choices. The official Dietary Guidelines provide a number of good instructions on how to think about the different types of food in your own menu plan, which also aims at a reduced climate footprint.
The body needs energy to perform its basic functions, for heat production, for growth and for physical activity. Protein, fat and carbohydrate are the three main sources of energy. They are found in virtually all foods, but in very varying amounts and interrelationships. According to the official recommendations, the distribution between the different energy sources should look like this over a longer period:
- Protein 10-20%
- Fat 25-40%
- Carbohydrate 45-60%
Alcohol also provides energy, and should be limited to a maximum of 5% of daily energy intake
Nationwide dietary surveys1 show that adult Danes on average eat a diet where 37% of energy comes from fat, 47% from carbohydrate and 16% from protein. On average, the Danes’ diet thus meets the recommendation, but these average figures cover many and large individual fluctuations. By following the official Dietary Guidelines, you ensure the most appropriate distribution between different types of energy donors.
Nutritious and nutrient-poor foods
Vitamins and minerals are found in varying amounts in all natural foods. Since the body cannot produce the substances itself, we must have added them daily, through what we eat. Nutrient-rich foods contain many nutrients, often also per calorie (energy unit) while nutrient-poor foods provide energy with virtually no nutrients, in everyday speech “empty calories”. Empty calories often consist mainly of sugar and fat, such as in sweets, sweet drinks and snacks.
In a healthy diet, there is room for extra calories, such as a chocolate bar for coffee. But one could also choose to eat chicken with crispy skin, curly fat on the roast, thin slices of full-fat cheese or a piece of homemade cake.
In healthy food, there is room for all types of products, but not equally much of each. The individual must choose according to personal taste.
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