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10 Diet Facts

  • Added sugar is a major contributor to many chronic diseases, such as obesity, diabetes, heart disease and cancer. It is advisable to limit the intake of free sugars to less than 10% of total energy intake, and ideally less than 5% for additional health benefits.
  • Omega-3 fats are essential for brain and heart health, but most people do not get enough of them from their diet. Good sources of omega-3 fats include fatty fish, flaxseeds, walnuts and soybeans.
  • 10 diet facts
    10 diet facts

    There is no perfect diet for everyone, as different people have different nutritional needs, preferences and goals. The best diet is the one that suits your individual lifestyle, health and well-being.

  • Artificial trans fats are very unhealthy and should be avoided as much as possible. They are found in processed foods that contain partially hydrogenated oils, such as margarine, baked goods, fried foods and snacks. Trans fats increase the risk of heart disease, stroke and type 2 diabetes.
  • Eating vegetables will improve your health, as they are rich in antioxidants, vitamins, minerals and fiber. They can help lower blood pressure, cholesterol and inflammation, and protect against various diseases. It is recommended to eat at least 400 g (or five portions) of fruit and vegetables per day.
  • Vitamin D is critical for bone health, immune function and mood regulation, but many people are deficient in it. The main source of vitamin D is sunlight exposure, but it can also be obtained from some foods, such as fatty fish, egg yolks and fortified products. Vitamin D supplements may be needed for some people who have low levels or limited sun exposure.
  • Refined carbohydrates are bad for you, as they have been stripped of their fiber and nutrients. They cause rapid spikes in blood sugar and insulin levels, which can lead to weight gain, diabetes and other metabolic problems. Examples of refined carbohydrates include white bread, white rice, pastries, soda and candy.
  • Supplements can never fully replace real foods, as they may not contain all the beneficial compounds and synergies that are found in natural foods. Supplements should only be used to complement a healthy diet, not to substitute it.
  • Salt intake should be limited to less than 5 g per day (or less than 2 g of sodium per day), as excess salt can raise blood pressure and increase the risk of heart disease and stroke. Salt intake can be reduced by avoiding processed foods, using herbs and spices instead of salt for flavoring, and reading food labels carefully.
  • Energy balance is important for maintaining a healthy weight. Energy intake (calories) should be in balance with energy expenditure (physical activity). To avoid unhealthy weight gain or loss, total fat intake should not exceed 30% of total energy intake, and saturated fat intake should be less than 10% of total energy intake.

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