Tips for good eating fat, sugar and salt

The main diseases related to nutrition (i.e. nutrition and physical activity) are obesity, diabetes, cancer, osteoporosis and cardiovascular disease. Nutrition is not the only factor in these pathologies, but it is a factor on which it is possible to act collectively and individually.

Tips for good eating fat, sugar and salt

7 The prevalence of obesity and diabetes is high:

* 16.9% of the adult population, a French in six is obese 6;
* 2.4 million French 8 are treated for diabetes (80% of type 2 diabetes can be attributed to obesity 9).

However, the increasing prevalence of obesity and overweight among children is now stopped in France 10. This stabilization average should not obscure the persistence of a slight increase among children from poor families.

Fat.

The French eat too much fat. The average intake of fat recommended for an adult is 30 to 35% of total energy intake. In the French 18 to 79 years, it is above this figure (39%).

Fats are essential. Very energetic, they provide fat soluble vitamins and fatty acids that are necessary for the formation of our cells.
There are different types of fatty acids:

* Fatty acids “unsaturated” found in oils (rapeseed, olive, walnut …), oilseed (avocado, walnuts, hazelnuts …), in some fish (salmon, mackerel, sardines …) and some meat. They contribute to some extent, the proper functioning of the cardiovascular system;
* Saturated fatty acids which are found mostly in animal products (cheese, butter, cream fat meat …) but also in pastries, cakes, chocolate bars, cookies (sweet drinks), fried foods or Breaded in many ready meals and certain oils (palm). Their excess consumption promotes heart disease;
* Trans fatty acids which can identify the presence in processed foods by the term “oil (or fat) partially hydrogenated”. It is recommended to reduce excess consumption because they promote cardiovascular disease.

Some tips on managing its consumption of fats:

* Vary the oils to enjoy the benefits of each;
* Use cooking methods that require little fat (nonstick skillet, steam curls, wok);
* Enjoy the true flavor of foods while avoiding excessive seasoning sauce, mayonnaise, cream or butter.
* Finally, it is possible to determine the lipid content of a food by checking its label. Thus, a dish with more than 10% fat (10 g of fat per 100 g of product) will be consumed in moderation.

Sugars.

There is no recommendation regarding the consumption of sugars (simple carbohydrates 11) insofar as they do not provide essential health. However, eaten occasionally and in reasonable quantities, sugar and sugar products are compatible with a good nutritional status.

The study ENNS, there is a simple carbohydrate consumption too high in 26% of adults and 55% of children. Also, since 1999 the level of simple carbohydrate intake in women increased by 5.8% 5.

Some tips on managing its consumption of sugars:

* Think of fruit to finish the meal on a sweet note;
* Vary the flavor by sweetening dairy products with jam, honey …
* Emphasize the drink unsweetened –
* Use a spoon to measure out the added sugar in beverages (coffee, tea …) rather than to pay the blind –
*Try not to store in your closet those little sugary products.
* The products ‘light’ is a solution that uses less sugar. However, sugar is replaced by sweeteners, which maintain the craving for sweet.

Salt.

The average salt intake was 9 to 10 grams per person per day in the late 90 5. Since 2002, AFSSA recommended to reduce salt intake and a target of 8 grams per day was set in the Health Act 2004. Today, 46% of adults and 23% of children are still too high consumption: more than 8 grams per day.

The salt is contained naturally in foods or added to processed foods for safety issues, manufacturing processes and enhance the flavor. Salt is involved in many physiological processes such as regulation of body fluids and blood pressure, and cardiac muscle function, propagation of nerve impulses.

But excessive intake of salt can have a deleterious effect on health: too much of it contributes to the elevation of blood pressure thereby endangering the arteries. He could also play a role in the exacerbation of osteoporosis by promoting the loss of calcium in urine.

Some tips to manage its salt intake:

* Remember to check labels of products (meals, mineral water, etc…) And focus on prepared meals and water containing less salt;
* Consume foods relatively rich in salt (meats, cheeses, crackers, snacks, some prepared foods …) just to enjoy their flavor. A small amount is needed.
* Avoid too much salt the cooking water and taste the contents of his plate before salting;
* Try not systematically ask the salt shaker on the table and replace salt with spices (curry, paprika …) of fresh or dried herbs (parsley, basil, coriander), spices (garlic, shallot …).

Of course, the food balance envisaged in the day, week or month.

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