Guideline 1
To achieve and maintain a healthy weight, be physically active and choose
amounts of nutritious food and drinks to meet your energy needs
Children and adolescents should eat sufficient nutritious foods to grow and
develop normally. They should be physically active every day and their growth
should be checked regularly.
Older people should eat nutritious foods and keep physically active
to help maintain muscle strength and a healthy weight.
Guideline 2
Enjoy a wide variety of nutritious foods from these five food groups
every day:
Plenty of vegetables of different types and colours, and legumes/beans
Fruit
Grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties, such as
breads, cereals, rice, pasta, noodles, polenta, couscous, oats, quinoa and barley
Lean meats and poultry, fish, eggs, tofu, nuts and seeds, and legumes/beans
Milk, yoghurt, cheese and/or their alternatives, mostly reduced fat.
And drink plenty of water.
Guideline 3
Limit intake of foods containing saturated fat, added salt, added sugars and alcohol
Limit intake of foods high in saturated fat such as many biscuits, cakes, pastries,
pies, processed meats, commercial burgers, pizza, fried foods, potato chips,
crisps and other savoury snacks.
Replace high fat foods which contain predominately saturated fats such as
butter, cream, cooking margarine, coconut and palm oil with foods which contain
predominately polyunsaturated and monounsaturated fats such as oils, spreads,
nut butters/pastes and avocado.
Low fat diets are not suitable for children under the age of 2 years.
Limit intake of foods and drinks containing added salt
Read labels to choose lower sodium options among similar foods.
Do not add salt to foods in cooking or at the table.
Limit intake of foods and drinks containing added sugars such as confectionary,sugar-sweetened soft drinks and cordials, fruit drinks, vitamin waters, energy
and sports drinks.
If you choose to drink alcohol, limit intake. For women who are pregnant, planning a pregnancy or breastfeeding, not drinking alcohol is the safest option
wayno wrote:sugar increases dopamine production in the brain,, if you are eating sugar regularly you will be used to the elevated dopamine production, take away the sugar and you will notice the drop in dopamine production and feel prety crummy, and want the elevated dopamine levels.
wayno wrote:well theres also the statement about low sodium,,
low sodium diets arent good diets for people who are very physically active and sweat a lot... hyponatraema has been discussed before here. health problems caused by low sodium intake when sweating a lot...
wayno wrote:in science you can often get different sides to an argument.. just look at global warming.
wayno wrote:well theres also the statement about low sodium,,
low sodium diets arent good diets for people who are very physically active and sweat a lot... hyponatraema has been discussed before here. health problems caused by low sodium intake when sweating a lot...
Reducing death rates from heart disease in Finland
In the 1970s, Finland had the world’s highest death rate from cardiovascular disease. This was largely a result of widespread and heavy tobacco use, high-fat diet and low vegetable intake. In response to local concerns, a large-scale community-based intervention was organized, involving consumers, schools, and social and health services. It included legislation banning tobacco advertising, the introduction of low-fat dairy and vegetable oil products, changes in farmers’ payment schemes (linking payment for milk to protein rather than fat content), and incentives for communities achieving the greatest cholesterol reduction. Death rates from heart disease in men have been reduced by at least 65%, and lung cancer death rates in men have also fallen. Greatly reduced cardiovascular and cancer mortality has led to greater life expectancy – approximately seven years for men and six years for women.
Finnish Nutrition Recommendations 2005
New recommendations 2005 add physical activity with good nutrition
The Finnish nutrition recommendations have been renewed in 2005. They are based on the new Nordic Nutrition Recommendations which were approved in 2004 by the Nordic Council of Ministers. The goal of the recommendations is to improve the diet of the Finnish people and public health. As the most important diet-related health problems are cardiovascular disease, osteoporosis, diabetes, obesity and dental caries, it is important that Finns:
Have balance between energy intake and energy expenditure.
Have a balanced nutrient intake.
Increase the intake of carbohydrates with high fiber content.
Decrease the intake of refined sugars.
Decrease the intake of hard fat and increase the proportion of soft fats.
Decrease the intake of salt (natrium).
Have moderate alcohol consumption
Recommendations on physical activity are also included. The adult population should undertake a minimum of 30 minutes of daily physical activity of moderate intensity. For prevention of weight gain more physical activity, about 60 minutes, may be needed. For children and adolescents there should be a minimum of 60 minutes of physical activity every day.
photohiker wrote:Never mind Sweden, look at Finland:
GPSGuided wrote:photohiker wrote:Never mind Sweden, look at Finland:
Never mind Finland. Did you get a chance to look at the 'century of Australian mortality rates' PDF link Phil posted earlier? It similarly showed a cardiovascular mortality trend as that of Finland here in Australia. A major peak in the late 60s to 70s, then trending downward, to a level (per 100,000) in 2000 that's lower than back in 1907. Apart from all the factors listed, one should also recognise the major advancements in the treatment of CV diseases, especially since the 60s. That was the golden period in the treatment of CV diseases, from pharmaceutics to surgical (think bypasses, transplant etc).
Onestepmore wrote:There is a difference between incidence of cardiovascular disease, and deaths due to cardiovascular disease. Doctors are better at keeping us alive now, and people are more likely to live longer and die of other things rather than directly of a heart attack (myocardial infarct). Better to look at trends of cardiovascular disease over the last sixty or so years.
Also a good study to look at is the Framington Heart study, the longest nutritional and health study in the world, that tracks long term trends etc in a US city. From just after WW2 I think. (I may have the name wrong. I can edit when I get home). Neither a high fat diet, amount of saturated fat consumed, nor cholesterol intake, were positively correlated with high risk cardiovascular events. Smoking definitely was.
wayno wrote:a guy I know had to have a heart valve replaced, dr's have him on statins, blood thinners low fat low cholesterol diet, hes getting sicker by the year. needs more and more sick leave despite the fact they sorted out his initial heart problem, he falls asleep at work, low energy, despite meds his blood pressure is out of control... the dr's have sorted one problem but created several more
wayno wrote:nz mortality stats are here, a few pages down it shows heart disease stats from the 80's
http://www.health.govt.nz/system/files/ ... sional.pdf
GPSGuided wrote:wayno wrote:nz mortality stats are here, a few pages down it shows heart disease stats from the 80's
http://www.health.govt.nz/system/files/ ... sional.pdf
So also trending downwards since 1980, a period that's post the key inflection point of the late 60s and early 70s in the other national statistics.
Son of a Beach wrote:More directly related to sugar is diabetes of course. And there are many complications that can occur...
GPSGuided wrote:Son of a Beach wrote:More directly related to sugar is diabetes of course. And there are many complications that can occur...
We know that's a state of metabolic disorder, so the point here is?
photohiker wrote:Has anyone actually read the guidelines geoskid linked?
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