= EAT WELL EVERYONE CAN FIND A WAY TO EAT WELL.

Transcription

1 = EAT WELL EVERYONE CAN FIND A WAY TO EAT WELL.

2 Presentation topics The new Finnish dietary guidelines Smart, healthy food and exercise choices Shortly about the project Syö hyvää (Eat well) by the Consumers Union of Finland

3 Background to the Finnish dietary guidelines Previous ones: 1987, 1998 and Based on the Nordic Nutrition Recommendations 2012, which are financed by the Nordic Council. The aim is to improve the health of the people through nutrition. Health from food! In Finnish: Terveyttä ruoasta! Aim to steer the actions of different sectors: Health care and health promotion Catering and food industry Guidelines targeted for healthy, moderately active (working age) people. Age group nutrient recommendations included in the appendix.

4 An insight to nutrient intake in Finland

5 Positive changes The quality of fat has improved, more unsaturated fats consumed Consumption of vegetables, berries and fruits has increased ( g/day) The intake of sodium (salt) has decreased during the past decades. Need to improve Need to reduce the intake of saturated fats further Aim: Min. 500 g/day A recent trend: increased consumption of salt The intake of cereals and rye has decreased, leading to decreased intake of fibre. The consumption of sugar is relatively high. Source: Finravinto 2012 study

6 Ways to promote health Reduce the energy content of food, increase the nutrient content of food and improve the quality of carbohydrates. Improve the quality of fat by increasing the amount of unsaturated fats and reduce the amount of saturated fats in the diet. Reduce the use of meat products and red meat. Reduce the use of salt in packed food products and in food preparation. The Finnish dietary guidelines 2014

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8 The plate model helps!

9 INCREASE EXCHANGE LIMIT Colourful roots and vegetables White bread, pasta and rice to whole grain alternatives Adding salt to food. Salty bread, cold cuts and cheese. Peas, beans and lentils Colourful berries and fruits Fish and other seafood Nuts and seeds Butter and butter based spreads to vegetable oil based fat spreads and oils Whole fat milk, butter milk, yoghurt and fatty cheese to products with less fat Frying food to boiling and cooking in the oven Fast food to homecooked meals Soft drinks, energy drinks, juice. Sweets and sweet baked goods. Sugary yoghurts and viili (soured milk). Sausages and cold cuts. Beef, pork and mutton. Too many snacks between meals. Alcoholic beverages.

10 Reduce the energy content of food, increase the nutrient content of food and improve the quality of carbohydrates.

11 Meaning: More vegetables, roots, berries and fruits! An excellent source of vitamins, minerals, antioxidants and other phytochemicals High in dietary fibre Vegetables, roots and berries contain only little energy Berries & fruits: 2-3 portions/day

12 Vegetables, berries and fruits As such, not as juices Min. 500 g/day 6 handfuls Choose different colours, eat some raw Veggies as the basis of a healthy diet.

13 Improve the quality of carbohydrates

14 Add whole grains, reduce processed grains Whole grains help maintain constant blood glucose levels, keeps satiated longer Eat processed grain products only seldom They contain practically no nutrients!

15 High nutrient content for: B vitamins, such as folate Minerals, such as iron, magnesium Dietary fibre

16 Add whole grains, reduce processed grains At least half of grain products as whole grains Choose whole grains during weekdays Bread, porridges, cereals, pasta, rice, barley If you bake, you can get whatever delicacy whole grain!

17 More fibre Recommendation: g/day Health effects: Good for the stomach and gut. Beneficial for the gut microbiota Helps you keep a clear head through-out the day. Evens out blood glucose levels. Reduces the amount of cholesterol in the blood stream. Beneficial for cardio-vascular health.

18 An example of fibre intake 1/3 of daily intake from 6 portions of vegetables, berries and fruits 1/3 daily intake from 4 slices of whole grain bread 1/3 daily intake from a portion of bran porridge, which contains nuts and seeds Sufficient intake of liquids 1-1,5 litres, preferably water

19 Improve the quality of fat by increasing the amount of unsaturated fats and reduce the amount of saturated fats in the diet.

20 Dietary fat Essential for health Contains a lot of energy BUT: Quality important!

21 Reduce the intake of saturated fats Detrimental health effect: Too much fat accumulates in the walls of blood vessels and eventally blood won t be able to flow like it should. Dietary sources: Fatty meat and dairy products, industrial bakery products, cakes and biscuits The fat in many products is not visible, and hence, is easy to ignore. This type of fat is mostly saturated fat.

22 Pay attention to these fatty foods: Sausages, cream, cheese, smetana, creamy yoghurts (e.g. Turkish yoghurt), biscuits, Danish pastries, ice cream, chips and other snacks.

23 VEGETABLE OILS AND FISH OIL CONTAIN ESSENTIAL FATTY ACIDS AND VITAMINS A, D, E AND K.

24 In salads, as snacks, in yoghurt, porridge or smoothies Fatty fish as meals, in sandwiches and salads On bread, in spreads, salads, smoothies Spreads that contain vegetables fat (fat content min. 60 %). Spread on bread and use in baking. For frying, baking, salads, sauces, marinades, dipping

25 Reduce the use of meat products and red meat.

26 Only little red meat and processed meat products Nutritient content: But: A good source of protein, iron and B vitamins. Iron from meat is absorbed well. Great intake increases the risk of many type of cancer and type 2 diabetes. RED MEAT = BEEF, PORK AND MUTTON Also: Meat and dairy products have a large environmental impact. PROCESSED MEAT PRODUCT = SAUSAGES AND COLD CUTS

27 The recommendation: max. 500 g/week (cooked weight) Meat serving Portion size 5 meatballs 150 g A steak the size of a palm A portion of meat sauce 7 slices of cold cuts 125 g 125 g 100 g TOTAL 500 g + fish dishes (min. 2 x/week) + poultry dishes + vegetarian dishes

28 Alternatives to meat dishes and recipe alterations One vegetarian day a week? Sausages only seldom Alteratives to sandwich fillings or open sandwich toppings. Cheese has a large environmental foot print too Vegetables, nut and bean spreads, herbs, mayonnaise

29 More beans, lentils and other legumes, more nuts and seeds Leguminious plants, such as lentils, beans and peas are a good source of protein. They contain plenty of fibre and minerals too. Soy beans as such, or as tempeh and tofu are all a good source of protein. Quorn is a mycoprotein that is sold as frozen e.g. minced meat Nuts and seeds have protein, but also healthy unsaturated fats and minerals. Vegetarian protein sources add flavour and texture to meat dishes too!

30 Reduce the use of salt in packed food products and in food preparation.

31 Watch out for hidden sources of salt Source of salt Amount of salt 2 slices of rye bread 1 g 2 slices of knäckbröd/crip 0,7 g bread 3 slices of edam cheese 0,3 g Ham sauce Ketchup, 1 tbsp Soy sauce, 2 tsp 1,5 g 0,5 g 1,5 g THE RECOMMENDATION FOR ADULTS: 5 g/day TOTAL 5,5 g Check the salt content of bread, coldcuts, cheese and ready-made dishes. Spicy sauses are increadibly salty!

32 Reduce salt intake Table salt (NaCl) = sodium (Na) + chloride (Cl) Sodium elevates blood pressure. The health effects of consuming less salt: Blood pressure decreases, which is good for the heart, brain and bones. The risk of stomach cancer decreases. In addition to decreasing the intake of sodium it s important to get enough potassium. Good sources include vegetables, berries and fruits, which have many additional health benefits.

33 Reduce salt intake You get used to low sodium food in a few weeks. An easy (?) way to effect one s health! Mineral salt is a good choice. Part of the detrimental sodium has been exchanged to potassium and magnesium.

34 Make sure you get iodine! Essential for thyroid gland function and hormone production Use little salt, but choose an iodized alternative. Gourmet salts, such as sea salt, rose salt, Himalaya or Kalahari salts aren t iodized. The food industry in Finland doesn t use iodized salt. Moderate iodine sources are dairy products (the fodder is iodized), fish and other seafood.

35 REDUCE SUGAR INTAKE

36 Reduce the intake of sugar A lot of empty energy, no nutrients! Health effects: Sugary drinks are associated with overweight and obesity in both children and adults alike. Sugary food and drinks are bad for dental health.

37 Reduce the intake of sugar A lot of sugar is consumed as juices and sodas. When in need of a sip, choose tap water. Max.one glass of juice/day Soft drinks and energy drinks seldom or not at all. Good to change sugary yoghurts to a natural, unflavoured or unsweetened one. Add berries, fruits, nuts, a dash of sugar or a spoonful of honey!

38 Be active! Recommendations for adults: 1. 2,5 h moderately vigorous exercise (brisk walking) OR 1 ¼ h intensively vigorous exercise (running) per week. 2. Strength-building workout at least twice a week 3. Exercise most days of the week 4. Reduce sedentary behaviour Recommendations for children and adolescent: 1. At least 1 hour/day of moderate to vigorous-intensity physical activity. 2. Physical activity >1 hour/day will provide additional health benefits. 3. Vigourous-intensity activities, including those that strengthen muscle and bone, at least 3 times per week. 4. Reduce sedentary behaviour

39 Exercise and be active! Everyday activity crucial Walk or cycle from place to place House work an opportunity to move more Physical exercise is good for the mind too. Avoid sitting down for long, get up and stretch at least once in an hour.

40 Summary Health from food! A colourful investment in health: Eat plenty of vegetables, berries and fruits. Remember to be active everyday! A diet doesn t need to be perfect or optimal to be healthy and nutritious.

41 Syö hyvää ( ) ( Eat well ) A communication project on healthy eating and living coordinated by Consumers Union of Finland In collaboration with over 20 organisations Making the Finnish dietary guidelines known to people The slogan: Everyone can find a way to eat well. Funded by the Finland s Slot Machine Association (RAY)

42 Contact information In Finnish Online articles, a blog, a quiz and a nutrient comparisons archive #syöhyvää Facebook: syohyvaa@kuluttajaliitto.fi