Today's diet
Today's diet is characterized by:
- Far too much junk food in the form of processed products
- Too many unhealthy carbohydrates
- Potatoes, finely ground wheat flour, white bread
- Too much sugar
- Too much salt
- Too much saturated fat in the form of dairy products
- Too much trans fat
- … and far too little fiber
The Right Food for All of Us
A balanced diet can be achieved by:
- Fewer fast-acting carbohydrates
- More vegetables every day
- More fiber
- Legumes
- Essential proteins every day
- Essential fats every day
- Eat regularly
- 3 main meals and 1–2 snacks
The Swedish Dietary Guidelines
- Carbohydrates 50–60%
- Fiber: 25–35 g per day
- Simple sugars: max 10%
- Protein 10–20%
- Fat 25–35% of total calories
- Saturated fat and trans fat are limited to 10% of total energy intake
- Monounsaturated fat 10–15% of total energy
- Polyunsaturated fat 5–10% of total energy
- Omega-3: 1 E%
- 500 g of fruits and vegetables per day to ensure an adequate intake of vitamins and minerals, among other things
- Salt 6–7 g
- 5 cups of low-fat dairy products per day
- Physical activity: at least 30 minutes a day
- Alcohol:
- Should not exceed 5% of total energy intake: women, up to 10 g; men, up to 20 g
A healthy diet gives you
