Health Blog

Saturday, 13 April 2013

Diet compass shows you the way to a healthier lifestyle


What is the nutritional compass?

Diet the compass has been prepared by the Food Agency in collaboration with Fitness and Nutrition Council, national food Institute, the National Board of health, the Suhrs Seminary, Heart Foundation, cancer society and FDB, and it can be considered as a replacement for diet pyramid.

The difference from diet pyramid is that it only gave advice about diet, while eating the compass unites advice about diet and exercise based on the assumption that a healthy lifestyle not only depends on what we get in the mouth, but also by how much we move. According to studys the majority of the British population, people can take advantage of  8 dietary guidelines, with the exception of children under the age of 3 years,  elderly and people who have a disease that makes other requirements on the food.

Diet compass 8 advice


Eat fruit and vegetables – 6 per day: Food Agency recommends that adults and children over 10 years eats 600 grams of fruits and vegetables a day, since studies show that it reduces the risk of cancer and cardiovascular disease. On average, one fruit or vegetable is equivalent to 100 grams, and 600 grams of fruits and vegetables is therefore 6 per day. It is good to eat many different kinds of both fruits and vegetables, and it is probably the combination of vitamins, minerals and other substances in fruits and vegetables, which have a preventive effect.
Eat fish and fish cold cuts several times a week: fish contain fish oils, vitamin D, iodine and selenium, which are substances that you don't get as much of the other food, and the Council is, therefore, that you eat fish twice a week to the hot meal; or, Alternatively, a once-a-week to the hot meal and nearly every day as cold cuts. It is a good idea that you vary between fatty fish such as salmon, herring and mackerel and lean fish such as cod, tuna and plaice. For example, you can choose between the salami marinated herring, mackerel in tomato and cod roe. Please bear in mind that seafood also count towards the 200-300 grams of fish you would like to have in the course of a week.


Eat potatoes, rice or pasta and wholegrain bread every day: you should eat many whole grain products each day, which for example is rye bread and oatmeal. You must save the white bread, because it is unhealthy and usually also saturates the less. Eat like potatoes every day; However, you can replace the potatoes with rice or pasta two to three times a week, but then you must remember to eat more fruit and more vegetables on those days.
Save on sugar: Many of us have a sweet tooth, but sweets contain many calories and only a few vitamins, minerals and other healthy substances. If you eat too many sweets, you have less room for healthy food, and you run the risk of thereby becoming overweight. It is therefore important that you especially saves on sugar from soda, candy and cakes. This does not mean that you need to keep you completely away from the cake tin, but you must not go in it every day. Many of the products that you immediately want to find healthy, with no added sugar including fruit yoghurt, biscuits, buns and some breakfast cereals. The products can easily be confused with the more healthy alternatives. A little trick is, therefore, that you can check the ingredient list on the product. Here are the ingredients in order of importance, and if sugar is among the first in the list, does the product contain much sugar. The recommendation is that sugar Max. represent 10% of the food's total energy.
Save on oily: Here is meant especially from dairy products and meat, which you can do by selecting the skinny milk, yogurt and cheese, and lean meats. In addition, you can cut the visible fat away from the meat, although many will say that it is there, the taste is sitting. Another trick is that you can scratch or completely omit the butter on the bread and toss frying the fat away. You need fat, but not too much, and it's not all fat is healthy; the healthy fats found in vegetable oils and fish.
Eat varied and maintain normal weight: you have to eat different types of bread, fruit, vegetables, meat, dairy products and fish on a daily basis, so you get all the vitamins and minerals you need. You eat varied by putting together meals with food from all food groups.
Quench your thirst in the water: you need approximately 1-1½ litres of fluid a day, unless you sweat, vomit or have diarrhea. The good thing about water is that it brings the body fluid without adding calories from sugar, alcohol or fatty. Water is therefore the best way to cover the body's fluid intake needs by, as it also contains the minerals calcium, iodine and magnesium.
Be physically active – at least 30 minutes a day: your body is meant to be used, and it is important that you use your muscles on a daily basis, so you get a healthy, functioning body. Adults should be physically active for at least 30 minutes a day, and all kinds of movement that increases heart rate and breathing, count with. regular exercise for increased well-being and counteract stress and depression, among other things, at the same time as it gives a natural fatigue, regulates appetite and makes it easier to maintain normal weight. In addition, physical activity strengthens your heart, your lungs, muscles, tendons, joints and bones and thus your physical form.

Why follow nutritional compass?


When you live by the 8 advice set out in the diet the compass, you covered your body needs for vitamins, minerals and other important types of nutrients. In addition, you will also reduce your risk of developing lifestyle diseases such as cancer, type 2 diabetes and cardiovascular disease. However, it is important to remember that all 8 advice must be followed in order to achieve an optimal effect.


There, the answer is no! The eight councils shall not be regarded as slanker├ąd but rather as some advice, who can give you a healthy life and ensure that you are getting a healthy balance between food and physical activity. The purpose of the diet the compass is to inform about what's healthy to eat, and what must be saved on. If you want to lose yourself, you can do so using the diet the compass, you do diet advice to your lifestyle combined with smaller portions and plenty of exercise (see also article Slimming recipes). In this way, you achieve a healthy weight loss, as it will be easy to maintain in the longer term.

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