Secrets of a healthy nation. How to eat and live longer
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In December 2017, the Ministry of Health of Ukraine approved the norms of the physiological needs of the population in proteins, fats and carbohydrates, which had been unchanged for almost 19 years. This is the step that brought us closer to the civilized countries.
"Healthy eating is not about laws." Healthy eating is about the availability of a choice of different products for consumers, it's about the healthy choice of every citizen in the rations recommended by the world experts, "says Natalia Piven, head of the Public Health Department. Ministry of Health.
According to her, the basis of the proposed healthy diet was the best world practices that Ukrainian doctors and nutritionists adapted to Ukrainian realities. What do the leading Ukrainian dieticians recommend? Let's consider further.
What kills Ukrainians?
According to Natalia Piven, the main challenges associated with unhealthy and malnutrition are non-communicable diseases, the spread of which is increasing every year. Among them: cardiovascular diseases, obesity, oncology, diabetes mellitus and chronic lung diseases.
According to Natalia Piven, the main challenges associated with unhealthy and malnutrition are non-communicable diseases, the spread of which is increasing every year. Among them: cardiovascular diseases, obesity, oncology, diabetes mellitus and chronic lung diseases.
According to the statistics of the World Health Organization, in 1999 there were 48 obese children in Ukraine per 100,000 inhabitants in Ukraine. Today, this figure reached 230 children!
If you talk about what risk factors are directly related to nutrition, it should be noted: increased cholesterol, overweight, alcohol abuse and inadequate intake of fruits and vegetables.
The hidden killers in food are sugar and salt. They are difficult to measure by eye, but the Ministry of Health estimated that each Ukrainian consumes an average of 32.4 kg of sugar per year, which is twice the norm recommended by WHO. Salt consumption ranges from 12-15 grams per day, instead of WHO recommended 5 g.
As a result, the life expectancy of Ukrainians is 10 years lower than that of the developed countries of Europe, and the health indicators of Ukrainians have been steadily deteriorating over the past few years, experts say. One of the main causes is malnutrition.
Useful plates and a balanced diet
Many countries of the world already use healthy dishes, created by dietitians, as recommendations. They focus on fruit and vegetable and cereal products, which should account for more than half of the diet. The role assigned to protein products - meat, fish, dairy products, - not more than a quarter of the entire diet.
Many countries of the world already use healthy dishes, created by dietitians, as recommendations. They focus on fruit and vegetable and cereal products, which should account for more than half of the diet. The role assigned to protein products - meat, fish, dairy products, - not more than a quarter of the entire diet.
At the same time, the "Ukrainian healthy plate" is formed on the basis of the mental characteristics and culture of food, to which we are accustomed. Ukrainians are recommended to consume 300 grams of vegetables per day and 75 grams of legumes. But not at once, but for 4-5 meals. Fruits are recommended to eat twice a day, but the optimal amount is 300 grams per day.
Also, nutritionists recommend 2-3 times a week to eat fish dishes, and from meat products to rely on poultry meat. It is also recommended to consume no more than two eggs per day.
The daily norm of whole grains for women is 70 grams per day. Men should consume 20 grams more. In addition, nutritionists recommend consuming two tablespoons of nuts and seeds during the day. Also, a healthy dish of Ukrainians should include 70 grams of vegetable oils per day.
Milk and sour milk products should be low in fat content, and from its consumption it will be useful if there are not more than three servings per day of milk (kefir, ryazhenka, cottage cheese, yoghurt and sourdough, etc.).
Recommendations of Ukrainian nutritionists regarding salt and sugar are consonant with the World Health Organization - 5 grams of salt and 50 grams of sugar per day. But in order to comply with these norms, it is necessary to restructure the thinking of citizens, so that those already entering the store consciously choose only useful food, says Natalia Piven.
Councils of the Association of Dietitians of Ukraine
To teach citizens to take more responsibly their health and carefully select a diet, the president of the Association of Dietitians of Ukraine Oleg Shvets together with his colleagues from the Ministry of Health developed special recommendations.
To teach citizens to take more responsibly their health and carefully select a diet, the president of the Association of Dietitians of Ukraine Oleg Shvets together with his colleagues from the Ministry of Health developed special recommendations.
"Countries and their governments need to develop national recommendations on nutrition of the population, taking into account scientific data from national and international sources," says Shvets. According to him, such recommendations should be used in the formation of national policies in the food industry, in the development of educational programs, and other interventions to influence public health.
The president of the Association of Dieticians is sure that the recommendations on nutrition should be reviewed after a certain period of time and correspond with the scientific conclusions, the structure of the incidence of this or that disease.
Seven recommendations of the Ministry of Health of Ukraine
Since, as already mentioned, one of the main reasons for the low life expectancy of Ukrainians is malnutrition, the Ministry of Health specialists have developed seven recommendations, following which Ukrainians can become healthier.
1. Count the calories
Each person has an individual need for energy. It all depends on body size and physical activity. If for a long time energy with food you get much more than you spend, then there are extra pounds or even obesity. Over 50% of adult Ukrainians are overweight or obese. Maintaining weight is normal - it is the prevention of the most dangerous diseases - cardiovascular, diabetes and cancer.
Each person has an individual need for energy. It all depends on body size and physical activity. If for a long time energy with food you get much more than you spend, then there are extra pounds or even obesity. Over 50% of adult Ukrainians are overweight or obese. Maintaining weight is normal - it is the prevention of the most dangerous diseases - cardiovascular, diabetes and cancer.
To maintain the energy balance and prevent weight gain, the following rules should help:
- Eat primarily natural plant foods rich in dietary fiber, which contain significantly less calories than processed.
- Choose foods that are low in sugar, fat and, therefore, with a low energy density.
- Drink beverages that do not contain calories. Limit the use of juices less than 200 ml per day.
- regularly (at least once a week) be weighed and control your weight.
- daily exercise, not less than 30 minutes.
2. Daily eat healthy foods from different groups
The benefits of consuming natural plant and protein products have been proven in years of research involving millions of people around the world. It consists in reducing the risk of getting sick, improving quality and increasing longevity, if a healthy choice is made in the diet. Healthy are the products indicated in a plate of healthy food. Among them: vegetables, fruits, whole grains, nuts, seeds, eggs, lean meat, fish and dairy products.
Your body will receive a sufficient amount of useful substances and energy, if daily you will consume foods from the main five groups:
1. Various and colorful vegetables, as well as legumes: 300 grams of vegetables for 4-5 servings and 75 grams of legumes per day.
2. Fruits and berries: 300g for 2 servings per day.
3. Whole grains or cereals that retain in their composition the maximum amount of dietary fiber - bread, cereal, cereal, pasta: 70 g whole grains for a woman and 90 g for a man.
4. Low-fat meat and poultry, fish, eggs,nuts and seeds: mainly poultry, 2-3 fish dishes per week, 1-2 eggs per day, 2 tablespoons of nuts and seeds per day.
5. Milk, yoghurt, cheese, preferably with moderate fat content, or alternatives: low and moderate fat content, 2.5-3 servings per day.
1. Various and colorful vegetables, as well as legumes: 300 grams of vegetables for 4-5 servings and 75 grams of legumes per day.
2. Fruits and berries: 300g for 2 servings per day.
3. Whole grains or cereals that retain in their composition the maximum amount of dietary fiber - bread, cereal, cereal, pasta: 70 g whole grains for a woman and 90 g for a man.
4. Low-fat meat and poultry, fish, eggs,nuts and seeds: mainly poultry, 2-3 fish dishes per week, 1-2 eggs per day, 2 tablespoons of nuts and seeds per day.
5. Milk, yoghurt, cheese, preferably with moderate fat content, or alternatives: low and moderate fat content, 2.5-3 servings per day.
3. Monitor food intake of salt, sugar and fat
The main source of salt, sugar and fat, including trans fatty acids, are food products that have been processed. Adding these ingredients significantly enhances the taste of food. At the same time, prolonged consumption of sweet, salty and fatty foods significantly increases the risk of dangerous diseases.
The recommended daily salt norm is 5 g per day (about one teaspoon), sugar (like sucrose and fructose) - less than 50 grams per day (it's better to limit to 25 grams - that's 5 teaspoons or a glass of fruit juice).
For an average level of calorie intake (2000 kcal per day), total fat intake should be less than 70 g per day, and saturated fat intake less than 25 g per day.
4. Observe the diet
Regular meals, slow consumption of food in the places adapted for this have a positive effect on the functional state of the digestive system, prevents a set of excess weight and associated dangerous health conditions - high blood pressure, atherosclerosis and increased blood sugar.
In this case, the ideal diet is individual for each person, but you can determine the general principles:
- Breakfast should be within the first hour after the rise, lunch and dinner no later than three hours before bedtime;
- the interval between basic meals should not exceed 3.5 - 4 hours;
- during the day - one or two snacks.
Daily breakfast, regular basic meals and snacks prevent excessive fluctuations in levels of hormones responsible for hunger / satiety, providing a moderate intake of food with a lasting sense of satiety.
5. Drink enough fluids
Sufficient fluid intake is one of the prerequisites for ensuring proper physical and mental activity of a person. Water, coffee and tea should be the main source of liquid. Caloric drinks, including sweet sodas, juices and juice drinks should be substantially limited. The less a person consumes alcoholic beverages, the better for his health.
The rate of fluid per day for an adult is 4% of the total body weight, that is, 2800 - 3000 ml per day with a weight of 70-75 kg. A person can satisfy the need for a liquid by consuming only water. But there are other sources of water - liquid dishes, food and drinks. Keep in mind that the factors of fluid demand are influenced by various factors - individual characteristics, physical activity level and ambient temperature.
The main signal and controller of fluid intake is a feeling of thirst. The consumption of water and beverages in accordance with this sensation provides a proper amount of liquid to a healthy person.
6. Observe the rules of food safety
Five principles of food safety from the World Health Organization will protect against intestinal infections and eliminate the risk of food poisoning:
1. Observe the purity.
2. Separate the raw from the ready.
3. Thoroughly brown or boil food.
4. Store food at a safe temperature.
5. Choose fresh and unspoiled foods.
1. Observe the purity.
2. Separate the raw from the ready.
3. Thoroughly brown or boil food.
4. Store food at a safe temperature.
5. Choose fresh and unspoiled foods.
7. Try to move more
Regular physical activity is an indispensable and indispensable component of a healthy lifestyle at any age.
Daily various physical exercises will help reduce the risk of dangerous diseases, including heart disease, stroke, diabetes and cancer, improve the functional state of bones and joints, the level of self-esteem and quality of life, appetite and the possibility of consuming more healthy food.
For a full review of the MHI Recommendations, click the link below.
РЕКОМЕНДАЦІЇ МОЗ ЩОДО ЗДОРОВОГО ХАРЧУВАННЯ ДОРОСЛИХ
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