30 Dec PINK COUNCIL DOSSIER – Healthier Eating Guide
PINK COUNCIL DOSSIER – A guide to healthier eating and cooking. (Draft 1)
Our starting point has always been to seriously pay attention to what the World Health Organization has to say, as they are a specialized agency of the United Nations that is concerned with international public health. The WHO is a member of the United Nations Development Group.
The content in Draft 1 of the PINK COUNCIL DOSSIER is from two primary publications of the WHO, ‘Healthy Diet’, updated on the 23 October 2018, and from their Healthy Diet Fact No. 394, updated in August 2018, but we’re going to try and simplify it for you. (See links below for full content)
We will gradually and continuously keep adding to this document to both advise our Restaurants & Chefs in how they can include healthier elements into their recipes, as well for our Patron Public, for both home use and understanding Restaurant Menus. And then further, we want to give you’ll a starting point, as we know that throwing all these factors at you at once isn’t as easy as it looks.
Please make sure you follow our ROSY PINK TIPS for simpler daily advice and if you need some personal attention and specific advice for your body type and needs, whether you’re just fed up and want to change your body and be healthier, or whether you’ve been forced to be healthier because of one of those dreaded Non-Communicable Diseases, then please consult any one of our Dietitians or Nutritionists @ THE PINK COUNCIL
KEY NOTES for adults:
- A healthy diet helps to protect against malnutrition in all its forms, as well as Non-Communicable Diseases (NCDs), including diabetes, heart disease, stroke and cancer.
- Unhealthy diet and lack of physical activity are the world’s leading health risks.
- Healthy dietary practices need to start early in life – breastfeeding fosters healthy growth and improves cognitive development and may have longer term health benefits such as reducing the risk of becoming overweight or obese and developing NCDs later in life.
- Energy intake (calories) should be in balance with energy expenditure, so if you are idle, or just plain lazy and don’t exercise, you should be conscious of eating too many calories.
- To avoid unhealthy weight gain, total fat should not exceed 30% of total energy intake,
- with, saturated fats less than 10% of total energy intake (found in fatty meats, especially red-meats, butter, palm and coconut oils, cream, cheese, ghee and lard)
- and, trans-fats less than 1% (found in industrially produced trans-fats such as fatty meat, butter, palm and coconut oil, cream, cheese, ghee and lard, cakes, pies, cookies, biscuits, crackers, microwave pop-corn, fried foods…and ruminant trans-fats found in ruminant animals, such as cows, sheep, goats and camels).
- leaving unsaturated fats to 19% or more of the total fat intake (found in fish, avocado and nuts, and in sunflower, soybean, canola and olive oils) These are better fats.
- preferably move away from saturated fats and trans-fats entirely and favour unsaturated fats.
- Limiting free sugars to less than 10% of total energy intake, ideally 5% – 10% is about 12 level teaspoons for someone of healthy body weight consuming 2000 calories per day, but ideally 5% is a maximum of 6 teaspoons per day (Free sugars are all sugars added to foods or drinks by the manufacturer, cook or consumer, as well as sugars naturally present in honey, syrups, fruit juices and fruit juice concentrates).
- Reduce salt intake to less than 5 g per day (less than one-teaspoon per day)
- Limit sodium intake to less than 2 g per day (less than half a teaspoon daily)
- Include at least 400g of fresh fruit, vegetables, legumes (g. bananas, raspberries, blueberries, cherries, apples, avocados, tomatoes, leafy greens, broccoli, lentils and beans, but reducing excluding potatoes, sweet potatoes, cassava and other starchy roots)
- Include more nuts and whole grains (g. unprocessed maize, millet, oats, wheat and brown rice).
Best ways to reduce fat intake:
- Saturated fat and industrially-produced trans-fat intake, can be reduced by:
- steaming or boiling instead of frying when cooking;
- replacing butter, lard and ghee with oils rich in polyunsaturated fats, such as soybean, canola (rapeseed), corn, safflower and sunflower oils;
- eating reduced-fat dairy foods and lean meats, or trimming visible fat from meat;
- limiting the consumption of baked and fried foods, and pre-packaged snacks and foods (e.g. doughnuts, cakes, pies, cookies, biscuits and wafers) that contain industrially-produced trans-fats.
Best ways to reduce salt intake: (Salt, sodium)
- Reduce/ Avoid the intake of Processed foods. (e.g. ready meals, processed meats such as bacon, ham and salami, cheeses, breads, bouillon, stock cubes, soy sauce and fish sauce)
- Watch the amount of salt you add to your meal, you really don’t need it for taste.
- Limiting the consumption of salty snacks
- Choose products with lower sodium content.
Best ways to reduce Sugar intake:
- Limiting the consumption of foods and drinks containing high amounts of sugars, such as sugary snacks, candies and sugar-sweetened beverages (i.e. All types of beverages containing free sugars – these include carbonated or non‐carbonated soft drinks, fruit or vegetable juices and drinks, liquid and powder concentrates, flavoured water, energy and sports drinks, ready‐to‐drink tea, ready‐to‐drink coffee and flavoured milk drinks);
- Eating fresh fruit and raw vegetables as snacks instead of sugary snacks.
- Reduce the intake of Alcoholic Beverages
This content will be updated regularly, and tips will follow.