Health

The food is a crucial part in our lives; it gives us energy and working capacity. Unhealthy food results to diseases and a preterm death. The biggest health-problem today is the enormous increase of the adiposity. It develops when a person eats more that the body uses during a longer time. The risk to get diabetics, osteoporosis, high blood-pressure and vascular disorder increases, while a person has adiposity.  About half of the Swedish adults is overweight, and about every fifth child. Some advice to avoid these problems are;  *to eat 0, 5 kg vegetables and fruit a day.  *to eat fish three days a week.  *to use oil in cooking.  <span style="color: black; font-family: 'Arial','sans-serif'; font-size: 10pt;">*to exercise 30 minutes a day. <span style="color: black; font-family: 'Arial','sans-serif'; font-size: 7.5pt;"> <span style="background: white; line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 6;"><span style="color: black; font-family: 'Arial','sans-serif'; font-size: 10pt;">*to eat the half as the sugar as today. <span style="color: black; font-family: 'Arial','sans-serif'; font-size: 7.5pt;"> <span style="background: white; line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 6;"><span style="color: black; font-family: 'Arial','sans-serif'; font-size: 10pt;">*to use wholegrain food as much as possible. <span style="color: black; font-family: 'Arial','sans-serif'; font-size: 7.5pt;"> <span style="background: white; line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 6;"><span style="color: black; font-family: 'Arial','sans-serif'; font-size: 10pt;">*to choose “keyhole-marked” wares. <span style="color: black; font-family: 'Arial','sans-serif'; font-size: 7.5pt;"> <span style="color: black; font-family: 'Arial','sans-serif'; font-size: 10pt;">The focus today is to increase the intake of fruit, vegetables, and fish. And at the same time decrease all the hidden sugar.

The most present questionnaire study indicates that the consuming of fruit and vegetables has enlarged, and at the same time have the consuming of sour cream and sugar been reduced. That’s a sign that the people want to do something about the today´s health situation. Something to aim is the DRI (Dietary Reference Intake). It recommends how much minerals and vitamins a person should consume a day. It´s used to assess and plan diets. The DRI is designed to fit an individual who is healthy and free from any type of disease.

<span style="color: black; font-family: 'Arial','sans-serif'; font-size: 10pt;">RDA/AI is shown below for males and females aged 40–50 years.


 * **<span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">Substance ** ||  **<span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">Amount (males) **  ||  **<span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">Amount (females) **  ||  **<span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">Top Sources in Common Measures **  ||
 * <span style="font-family: 'Arial','sans-serif'; font-size: 10pt;"> [|Water] b || <span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">3.7 L/day  || <span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">2.7 L/day  || <span style="font-family: 'Arial','sans-serif'; font-size: 10pt;"> [|iceberg lettuce], [|beer]   ||
 * <span style="font-family: 'Arial','sans-serif'; font-size: 10pt;"> [|Carbohydrates]  || <span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">130 g/day  || <span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">130 g/day  || <span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">condensed milk, [|pie crust], [|barley]   ||
 * <span style="font-family: 'Arial','sans-serif'; font-size: 10pt;"> [|Protein] c || <span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">56 g/day  || <span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">46 g/day  || <span style="font-family: 'Arial','sans-serif'; font-size: 10pt;"> [|duck], chicken, turkey, beef  ||
 * <span style="font-family: 'Arial','sans-serif'; font-size: 10pt;"> [|Fiber]  || <span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">38 g/day  || <span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">25 g/day  || <span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">barley, bulgur, legumes  ||
 * <span style="font-family: 'Arial','sans-serif'; font-size: 10pt;"> [|Fat]  |||| <span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">20–35% of calories  || <span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">pie crust, [|white chocolate], trail mix  ||
 * <span style="font-family: 'Arial','sans-serif'; font-size: 10pt;"> [|Linoleic acid], an [|omega-6 fatty acid] ( [|polyunsaturated] ) || <span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">17 g/day  || <span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">12 g/day  ||   ||
 * <span style="font-family: 'Arial','sans-serif'; font-size: 10pt;"> [|alpha-Linolenic acid], an [|omega-3 fatty acid] ( [|polyunsaturated] ) || <span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">1.6 g/day  || <span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">1.1 g/day  ||   ||
 * <span style="font-family: 'Arial','sans-serif'; font-size: 10pt;"> [|Cholesterol]  |||| <span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">As low as possible  || <span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">chicken [|giblets], turkey giblets, beef liver  ||
 * <span style="font-family: 'Arial','sans-serif'; font-size: 10pt;"> [|Trans fatty acids]  |||| <span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">As low as possible  ||   ||
 * <span style="font-family: 'Arial','sans-serif'; font-size: 10pt;"> [|Saturated fatty acids]  |||| <span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">As low as possible  || <span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">white chocolate, [|coconut] meat, [|ricotta cheese]   ||
 * <span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">Added sugar |||| <span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">No more than 25% of calories  || <span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">condensed milk, deglet noor [|dates], white chocolate  ||