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    New Food Pyramid - No food is unhealthy

    What is eating healthy? Austria's new food pyramid shows at a glance: Nothing is prohibited. It depends on the choice of foods and quantities only.

    Poor diet can lead to long-term development of diseases such as heart attack, stroke, arteriosclerosis, but also cancer and diabetes. Prevention is therefore the best antidote.Especially when eating, it depends on the healthier choice, and right on the ratios. The motto is: the more varied the better.

    The Health Ministry has designed in collaboration with renowned Austrian organizations from the health and nutrition a single Austrian food pyramid. It shows at a glance: healthy eating is not difficult, and who in it is based, soon notice a new well-being. Speaking of well-being: movement is part of healthy lifestyle though with it.

    How the Austrian food pyramid

    Drink a lot, spread over the day

    At least 1.5 liters of alcoholic beverages such as water, unsweetened mineral water, fruit or herbal tea, very diluted fruit or vegetable juice are the trendy thirst quencher. Three to four cups of coffee or black tea are also in order.

    Vegetables, legumes, fruits: 5 times a day

    Take advantage of the seasonal offer! Ideally, three servings of vegetables and / or legumes and two servings of fruit per day.

    • This represents a portion of 200-300 grams of cooked vegetables, cooked 100-200 grams of raw vegetables, salad 75-100 grams, 150-200 grams of dried vegetables (raw 70-100 grams), 125-150 grams of fruit, 200 ml of fruit or vegetable juice.

    Rule of thumb: a clenched fist is a serving.

    Cereals and potatoes: 4 servings, are worth!

    4 servings of bread, cereal, pasta, rice or potatoes are ideal. Athletes and children can still drauflegen one portion.

    • This represents a portion: 50-70 grams of bread and biscuits (preferably whole grain), 50-60 grams of muesli or cereal flakes, 200-250 grams of cooked noodles (raw 65-80 grams), 150-180 grams of cooked rice or cereal (raw 50-60 grams), 3-4 medium potatoes, cooked (about 200-250 grams).

    Milk and dairy products every day!

    Build three servings of low fat milk and dairy products in your daily diet one.

    • This represents a portion of 200 ml of milk, yogurt 180-250 grams, 200 grams of curd cheese, cottage cheese 200 grams, 50-60 grams of cheese.

    The best two servings of "white" - ie yogurt, milk or cottage cheese - and a portion of "yellow" - that cheese, because cheese can contain quite a lot of fat.

    Fish, meat, sausage and eggs: moderate

    An ideal fish to two portions (each 150 grams) per week. Do you prefer saltwater fish such as mackerel fat, salmon, tuna and herring. Are also favorable domestic cold-water fish such as char.

    Eat no more than three servings of lean meat or low-fat sausage (a maximum total of 300-400 grams). Per week for up to three eggs in order.

    Fats and oils: quality over quantity

    Daily 1-2 tablespoons vegetable oils, nuts and seeds. Preferably, high-quality vegetable oils such as olive oil, canola oil, walnuts, soy, flax, sesame, corn, sunflower, pumpkin seed and grape seed oil. They include nuts and seeds as well as plenty of valuable fatty acids.

    Butter, margarine or lard and fat-rich dairy products such as whipped cream, sour cream, crème fraiche to be used sparingly.

    Fat, sweet and salty: economical

    Sweets, pastries, sugar and / or fetthältige fast food products, snacks, nibbles and soft drinks are the classic calories without nutritional bonus. They are not recommended and should be consumed only in small quantities, so they can also be found at the top of the food pyramid. The motto at most once a day.

    For seasoning are better used fresh or dried herbs and some salt (up to 6 grams per day). Strong salty products such as pickled foods, crisps, salted nuts or sauces should be avoided.

    Physical activity

    To a healthy lifestyle including regular exercise - at least 3.5 hours per week. is particularly important as movement in everyday life to walk, lift or stairs instead of a regular sports program. (Bmg)

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