The 8 dietary advice is the National Board of Health’s official recommendations regarding the way to health.
Dietary advice is concrete and spreads an important knowledge of the pros and cons of each food group. Some of the usual advice is to eat up to several pieces of fruit and vegetables as well as eating potatoes, pasta rice, and coarse bread daily. The amount of sugar intake should preferably be minimized while exercise is the high priority. This Medium Blog provides an in-depth explanation of what the 8 dietary guidelines are about.
According to the National Board of Health, you follow the dietary guidelines, your body’s needs for minerals, vitamins and other important nutrients. Your risk of so-called “lifestyle diseases” such as type 2 diabetes, cardiovascular disease, and cancer can be greatly reduced by a healthy lifestyle. In addition, the dietary advice of the National Board of Health is focused on the prevention of overweight.
In the 8 dietary counsels, physical activity is involved and the new advice emphasizes how a varied diet produces the best results, while it is inappropriate to overeat some foods, despite being healthy.
1. Eat between 5–600 g of fruit and vegetables — 6 pieces. During the day: Studies show that 600 grams a day reduce the risk of cancer and cardiovascular disease. The preventive effect comes from the interaction between minerals, vitamins and other substances in fruits and vegetables. However, it should be emphasized that it is recommended that you eat 300 grams of fruit, due to the fruit sugar content, while the recommendation for vegetables is at least 300 grams.
2. Eat fish and fish eggs — several times a week: In fish, there are vitamin D, iodine, selenium and fish oils — substances that the body needs strongly. All fish species are different — some fat, some skinny — therefore it is best to vary between fish.
3. Eat potatoes, pasta or rice and coarse bread — every single day: a dietary diet to lower the consumption of white bread and instead eat 75 grams of whole grain products such as oatmeal and rye bread every day.
4. Reduce your sugar intake — soda, sweets, and cakes: A high consumption of sweet foods takes the body’s space for healthy food, which can lead to overweight. Sugar-rich products contain a large number of calories, but few minerals, vitamins and other healthy substances.
5. Reduce your intake of fat — from meat and dairy products: Everyone needs fat, but not very much — the food contains essential fatty acids and fat-soluble vitamins, but fat also contains many calories and increases the risk of blood clots. The healthy fat is in plant oils and fish while the unhealthy fat is found in meat, dairy products, which are often seen as a major risk factor for developing lifestyle diseases.
6. Strive for a varied diet — maintain the normal weight: The body only receives the vitamins and minerals it needs when eating a varied diet where bread, fruit, vegetables, fish and dairy products are included daily. It is also inappropriate to swing a lot of weight, the so-called yo-yo weight, which is often due to dietary tests that do not build good habits in relation to food and exercise.
7. Drink water when the thirst reports — rather than sugary drinks: Water contains no calories and should be drunk several times daily.
8. Increase your physical activity — at least half an hour a day: It is recommended that adults move for at least 20 to 30 minutes a day and the physical activity may be divided into smaller intervals divided over your day. It is recommended that children move for at least 40 minutes a day.