![[personal profile]](https://www.dreamwidth.org/img/silk/identity/user.png){kind=small}
Quick-grab summary:
1. Eat fruits, vegetables, and whole grains.
2. Avoid saturated fat, free sugars, and salt.
3. Exercise for at least an hour a day.
4. Take fish oil, fiber, and folate supplements.
Dietary Factor
Goal (% of total energy, unless otherwise stated) | |
Total Fat | 15-30% |
Saturated fatty acids | <10% (<7% if at high risk for diabetes) |
Polyunsaturated fatty acids | 6-10% |
n-6 Polyunsaturated fatty acids | 5-8% |
n-3 Polyunsaturated fatty acids | 1-2% |
Trans fatty acids | <1% |
Oleic acid (a monounsaturated fatty acid) | Total fat – (saturated fatty acids + polyunsaturated fatty acids + trans fatty acids) |
Total carbohydrate | 55-75% |
Free sugars (added sugars, honey, syrup, juice) | <10% (<55 g/day), <= 4x/day |
Protein | 10-15% |
Cholesterol | <300 mg/day |
Sodium chloride | <5 g/day (<2 g/day) |
Fruits and vegetables | 400-500 g/day |
Total dietary fibre | Accomplished through recommended intake of fruits/veg and consumption of wholegrain foods |
Non-starch polysaccharides | >= 20g/day. Accomplished through recommended intake of fruits/veg and consumption of wholegrain foods |
Potassium | 70-80 mmol/day. Accomplished through recommended intake of fruits/veg. |
Fish | 1-2 servings/week, average 40-60 g/day (200-500 mg eicosapentaenoic and docosahexanoic acid/serving) |
Biological diversity of foods | 20-30 biologically distinct foods/week, esp. plants |
Decreased Risk | No Relationship | Increased Risk |
Fruits | Vitamin E supplements | Sugars-sweetened soft drinks and fruit juices |
Low to moderate alcohol intake | Stearic acid | Very hot (thermally) drinks (and food) |
Voluntary weight loss in overweight and obese people | Starch intake (for starch foods without added sugars) | Unfiltered boiled coffee |
Physical activity, regular |
| High alcohol intake |
Good oral hygiene/absence of plaque |
| Aflatoxins |
Hard cheese |
| Abdominal obesity |
Home environments supporting healthy food choices |
| Overweight and obesity |
High dietary intake of NSP (dietary fibre) |
| Low body weight |
Linoleic acid |
| Physical inactivity/sedentary lifestyle |
Fish and fish oils |
| High intake of energy-dense micronutrient-poor foods (often, processed foods high in fat and/or sugars; low energy-dense foods are high in dietary fibre and water and include fruit, legumes, vegetables, and whole grain cereals) |
Potassium |
| Myristic and palmitic acids |
Alpha-Linolenic acid |
| Trans fatty acids |
Oleic acid |
| High sodium intake |
Wholegrain cereals |
| Dietary cholesterol |
Nuts (unsalted) |
| Chinese-style salted fish |
Plant sterols/stanols |
| Preserved meat |
Folate |
| Salt-preserved foods |
Fluoride explosure |
| Free sugar (amount and frequency) |
Vitamin D |
| Excess fluoride |
Sugars-free chewing gum |
| Vitamin C deficiency |
|
| Hypocalcaemia |
|
| Undernutrition |
Eat This | Not That |
Fruits | Saturated Fat |
Vegetables | Free Sugars |
Whole Grains | Salt |
Legumes | Dairy Fat |
Fish | Meat |
Vegetable Oils: Soybean, Sunflower, Flaxseed, Canola, Olive | Unfiltered Boiled Coffee |
Nuts (unsalted) | Hydrogenated oils and fats |
Tea | Preserved meats |
Soy | Salt-preserved foods |
| Scalding-hot drinks and food |
