12 препоръки за здравословно хранене

За да да ни съветват как да се храним и живеем задравословно, Министерство на Здравеопазването и Центъра по опазване на общественото здраве изведоха 12 национални препоръки за хранене на населението в България.

1. Консумирайте пълноценна и разнообразна храна.  Хранете се редовно и с удоволствие в приятна атмосфера. Отделяйте достатъчно време за хранене.

2. Консумирайте хляб, зърнени храни и картофи като основен източник на енергия. Предпочитайте пълнозърнести продукти.

3. Консумирайте ежедневно разнообразни зеленчуци и плодове- над 400 грама дневно, за предпочитание сурови.

4. Консумирайте мляко и млечни продукти ниско съдържание на мазнини и сол.

5. Консумирайте постни меса, замествайте месото често с риба и бобови храни. Консумирайте риба поне един път седмично.

6. Ограничавайте общо приема на мазнини, особено на животинските, като ги замествате с растителни.

7. Ограничавайте приема на захар, захарни и сладкарски продукти, избягвайте консумацията на газирани напитки, съдържащи захар.

8.  Намалете употребата на сол и консумацията на солени храни.

9.  Ако консумирате алкохолни напитки приемайте ги в умерени количества.

10.  Приемайте ежедневно доста вода и течности.

11.  Поддържайте здравословно тегло, бъдете физически активни всеки ден.

12. Приготвяйте и съхранявайте храната по начин, осигуряващ нейната безопастност.

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