Så äter du hälsosamt

Så äter du hälsosamt

Hälsotips, Kost, Livsstil, MatHälsa&Kost158 Comments

Vad du väljer att äta, hur mycket och hur ofta du äter påverkar hur du mår. Hälsosamma matvanor kan bidra till att minska risken för att du ska få hjärt-kärlsjukdomar, övervikt, typ 2-diabetes och cancer. Du behöver inte förändra dina matvanor helt och hållet i ett enda steg. Kom ihåg att varje liten förändring kan göra stor skillnad.

Tio råd för att äta hälsosamt och näringsriktigt

Här är tio råd om hur du kan göra för att äta hälsosamt och näringsriktigt. Börja med att göra en eller två förändringar under några av veckans dagar. Det viktiga är att du hittar ett sätt som fungerar för dig.

  1. Ät mycket grönsaker, frukt och bär. Välj gärna rotfrukter, vitkål, blomkål, broccoli, bönor och lök.
  2. Du som äter fisk och skaldjur, ät detta två till tre gånger i veckan. Variera mellan feta och magra fisksorter.
  3. Välj fullkorn när du äter pasta, bröd och gryn.
  4. Välj nyttiga oljor i matlagningen, exempelvis rapsolja och smörgåsfetter märkta med Nyckelhålet.
  5. Välj magra, osötade mejeriprodukter som är berikade med D-vitamin.
  6. Du som äter rött kött och charkprodukter, ät inte mer än sammanlagt 500 gram i veckan. Endast en mindre del bör vara charkprodukter.
  7. Välj mat med mindre salt. Använd mindre salt när du lagar mat. Använd salt med jod.
  8. Minska mängden godis, kakor, glass och annat med mycket socker. Minska särskilt på söta drycker.
  9. Ät lagom mycket. Det vill säga, ät så att du får i dig lika mycket energi som du gör av med. Både för lite och för mycket kan leda till allvarliga hälsoproblem.
  10. Välj nyckelhålsmärkta livsmedel. Nyckelhålet är Livsmedelsverkets symbol som hjälper dig att hitta mat med mindre socker och salt, mer fullkorn och fibrer och nyttigare eller mindre fett.

Fisk innehåller nyttiga fetter

Ät fisk och skaldjur två till tre gånger i veckan och variera mellan olika sorter. I fisk finns till exempel nyttiga omega-3-fetter och viktiga vitaminer och mineraler. Omega-3-fetter kan minska risken för hjärt-kärlsjukdom och är viktiga för hjärnans utveckling och funktion.

Feta fiskar som lax och makrill är särskilt rika på omega-3-fetter.
 
Vissa fiskar innehåller miljögifter och ska därför inte ätas för ofta.

Byt onyttigt fett mot nyttiga varianter

Din kropp behöver fett men det bör vara av en nyttig sort. Nyttiga fetter finns i oljor, till exempel rapsolja, och i nyckelhålsmärkta fetter. Dessa fetter är det bra att äta mer av.
 
Det mindre nyttiga fettet finns till exempel i smör, palmolja och kokosolja.

Risken för hjärt-kärlsjukdomar minskar när en del av det onyttiga fettet byts mot nyttigare fett.

Begränsa mängden socker

Försök att begränsa mängden godis, bakverk, glass och annat med mycket socker. Minska särskilt på söta drycker eftersom det är lätt att dricka stora mängder utan att känna sig mätt.

Ett sätt att minska på mängden godsaker är att spara dem till någon gång i veckan, till exempel till helgen. Livsmedel med mycket tillsatt socker innehåller många kalorier, men nästan ingen näring alls.

Socker gör det lätt att bli överviktig och det ökar risken för bland annat hjärt-kärlsjukdom, typ-2-diabetes och cancer.

Utdrag från artikel, Så äter du hälsosamt, skriven av Johanna Brydolf. Vi äger inga rättigheter och föreskriver oss i från allt innehåll.

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