= EAT WELL EVERYONE CAN FIND A WAY TO EAT WELL. Presentation topics - PowerPoint PPT Presentation

= EAT WELL “EVERYONE CAN FIND A WAY TO EAT WELL.”

Presentation topics The new Finnish dietary guidelines Smart, healthy food and exercise choices Shortly about the project Syö hyvää ( Eat well ) by the Consumers ’ Union of Finland

Background to the Finnish dietary guidelines Previous ones: 1987, 1998 and 2005. Based on the Nordic Nutrition Recommendations 2012, which are financed by the Nordic Council. The aim is to improve the health of the people through nutrition. ”Health from food!” In Finnish : ”Terveyttä ruoasta!” Aim to steer the actions of different sectors: Health care and health promotion Catering and food industry Guidelines targeted for healthy, moderately active (working age) people. Age group nutrient recommendations included in the appendix.

An insight to nutrient intake in Finland

Positive changes Need to improve The quality of fat has improved, Need to reduce the intake of more unsaturated fats consumed saturated fats further Consumption of vegetables, berries Aim: Min. 500 g/day and fruits has increased (200-300 g/day) The intake of sodium (salt) has A recent trend: increased decreased during the past decades. consumption of salt The intake of cereals and rye has decreased, leading to decreased intake of fibre. The consumption of sugar is relatively high. Source: Finravinto 2012 study

Ways to promote health Reduce the energy content of food, increase the nutrient content of food and improve the quality of carbohydrates. Improve the quality of fat by increasing the amount of unsaturated fats and reduce the amount of saturated fats in the diet. Reduce the use of meat products and red meat. Reduce the use of salt in packed food products and in food preparation. The Finnish dietary guidelines 2014

The plate model helps!

INCREASE EXCHANGE LIMIT Colourful roots and White bread, pasta and Adding salt to food. vegetables rice to whole grain Salty bread, cold cuts alternatives and cheese. Peas, beans and lentils Butter and butter based Soft drinks, energy spreads to vegetable oil drinks, juice. Sweets based fat spreads and and sweet baked goods. oils Sugary yoghurts and viili (soured milk). Colourful berries and Whole fat milk, butter Sausages and cold fruits milk, yoghurt and fatty cuts. cheese to products with Beef, pork and mutton. less fat Fish and other seafood Frying food to boiling Too many snacks and cooking in the oven between meals. Nuts and seeds Fast food to home- Alcoholic beverages. cooked meals

Reduce the energy content of food, increase the nutrient content of food and improve the quality of carbohydrates.

Meaning: More vegetables, roots, berries and fruits! An excellent source of vitamins, minerals, antioxidants and other phytochemicals High in dietary fibre Vegetables, roots and berries contain only little energy Berries & fruits: 2-3 portions/day

Vegetables, berries and fruits As such, not as juices Min. 500 g/day 6 handfuls Choose different colours, eat some raw Veggies as the basis of a healthy diet.

Improve the quality of carbohydrates

Add whole grains, reduce processed grains Whole grains help maintain constant blood glucose levels, keeps satiated longer Eat processed grain products only seldom They contain practically no nutrients!

High nutrient content for: B vitamins, such as folate Minerals, such as iron, magnesium Dietary fibre

Add whole grains, reduce processed grains At least half of grain products as whole grains Choose whole grains during weekdays Bread, porridges, cereals, pasta, rice, barley … If you bake, you can get whatever delicacy whole grain!

More fibre Recommendation: 25-35 g/day Health effects: Good for the stomach and gut. • Beneficial for the gut microbiota Helps you keep a clear head through-out the day. • Evens out blood glucose levels. Reduces the amount of cholesterol in the blood stream. • Beneficial for cardio-vascular health.

An example of fibre intake 1/3 of daily intake from 6 portions of vegetables, berries and fruits 1/3 daily intake from 4 slices of whole grain bread 1/3 daily intake from a portion of bran porridge , which contains nuts and seeds Sufficient intake of liquids 1-1,5 litres, preferably water

Improve the quality of fat by increasing the amount of unsaturated fats and reduce the amount of saturated fats in the diet.

Dietary fat Essential for health Contains a lot of energy BUT: Quality important!

Reduce the intake of saturated fats Detrimental health effect: Too much fat accumulates in the walls of blood vessels and eventally blood won’t be able to flow like it should. Dietary sources: Fatty meat and dairy products, industrial bakery products, cakes and biscuits The fat in many products is not visible, and hence, is easy to ignore. This type of fat is mostly saturated fat.

Pay attention to these fatty foods: Sausages, cream, cheese, smetana, creamy yoghurts (e.g. Turkish yoghurt), biscuits, Danish pastries, ice cream, chips and other snacks.

VEGETABLE OILS AND FISH OIL CONTAIN ESSENTIAL FATTY ACIDS AND VITAMINS A, D, E AND K.

In salads, as Fatty fish as meals, snacks, in yoghurt, in sandwiches and porridge or salads … smoothies … On bread, in spreads, salads, smoothies … For frying, baking, salads, sauces, marinades, dipping … Spreads that contain vegetables fat (fat content min. 60 %). Spread on bread and use in baking.

Reduce the use of meat products and red meat.

Only little red meat and processed meat products Nutritient content: A good source of protein, RED MEAT = BEEF, iron and B vitamins. PORK AND MUTTON Iron from meat is absorbed well. But: Great intake increases the risk of many type of cancer and type 2 diabetes. PROCESSED MEAT PRODUCT = Also: Meat and dairy products SAUSAGES AND COLD CUTS have a large environmental impact.

The recommendation: max. 500 g/week (cooked weight) Meat serving Portion size 5 meatballs 150 g A steak the 125 g size of a palm A portion of 125 g meat sauce 7 slices of cold 100 g cuts + fish dishes (min. 2 x/week) TOTAL 500 g + poultry dishes + vegetarian dishes

Alternatives to meat dishes and recipe alterations One vegetarian day a week? Sausages only seldom Alteratives to sandwich fillings or open sandwich toppings. Cheese has a large environmental foot print too Vegetables, nut and bean spreads, herbs, mayonnaise …

More beans, lentils and other legumes, more nuts and seeds Leguminious plants, such as lentils, beans and peas are a good source of protein. They contain plenty of fibre and minerals too. Soy beans as such, or as tempeh and tofu are all a good source of protein. Quorn is a mycoprotein that is sold Vegetarian protein as frozen e.g . ” minced meat ” sources add flavour Nuts and seeds have protein, but and texture to meat also healthy unsaturated fats and dishes too! minerals.

Reduce the use of salt in packed food products and in food preparation.

Watch out for hidden sources of salt Source of salt Amount of salt 2 slices of rye bread 1 g 2 slices of knäckbröd/crip 0,7 g THE bread RECOMMENDATION 3 slices of edam cheese 0,3 g Ham sauce 1,5 g FOR ADULTS: Ketchup, 1 tbsp 0,5 g 5 g/day Soy sauce, 2 tsp 1,5 g TOTAL 5,5 g Check the salt content of bread, coldcuts, cheese and ready-made dishes. Spicy sauses are increadibly salty!

Reduce salt intake Table salt (NaCl) = sodium (Na) + chloride (Cl) Sodium elevates blood pressure. The health effects of consuming less salt: Blood pressure decreases, which is good for the heart, brain and bones. The risk of stomach cancer decreases. In addition to decreasing the intake of sodium it’s important to get enough potassium. Good sources include vegetables, berries and fruits, which have many additional health benefits.

Reduce salt intake You get used to low sodium food in a few weeks. An easy (?) way to effect one’s health! Mineral salt is a good choice. • Part of the detrimental sodium has been exchanged to potassium and magnesium.

Make sure you get iodine! Essential for thyroid gland function and hormone production Use little salt, but choose an iodized alternative. Gourmet salts, such as sea salt, rose salt, Himalaya or Kalahari salts aren’t iodized. The food industry in Finland doesn’t use iodized salt. Moderate iodine sources are dairy products (the fodder is iodized), fish and other seafood.

REDUCE SUGAR INTAKE

Reduce the intake of sugar A lot of ” empty ” energy, no nutrients! Health effects: Sugary drinks are associated with overweight and obesity in both children and adults alike. Sugary food and drinks are bad for dental health.

Reduce the intake of sugar A lot of sugar is consumed as juices and sodas. When in need of a sip, choose tap water. Max.one glass of juice/day Soft drinks and energy drinks seldom or not at all. Good to change sugary yoghurts to a natural, unflavoured or unsweetened one. Add berries, fruits, nuts, a dash of sugar or a spoonful of honey!