Recommended reading: Nordic nutrition recommendations

Recommended reading: on 3 October, the Nordic countries published their new nutrition recommendations document, NNR 2012, which asks people to pay attention to the quality of the food they eat and to look at nutrition as a whole.

Excerpts from the new Nordic nutrition recommendations:

* The share of total daily energy that should come from monounsaturated fatty acids is now 10 – 20%, instead of the previous 10 – 15%.
* The total daily amount of the other fatty acids stayed the same – saturated fatty acids should make up <10% of daily energy intake, and we should get 5-10% of our total energy from polyunsaturated fatty acids every day, of which at least 1% should be omega-3 fatty acids. Trans fatty acids should still be kept as low as possible.
* People are once again advised to go by a recommended total fat intake of 25 – 40% (compared with 25 – 35% in NNR 2004).
* People are advised to eat 25 – 35 grams of dietary fiber a day. Recommended sources of fiber are fiber-rich foods such as whole grain products, fruit and berries, vegetables and beans. Added sugar should stay within a limit of 10% of daily total energy.
* The total carbohydrate range has been changed from 50 – 60% (NNR 2004) to 45 – 60% (NNR 2012).
* Protein could make up 10 – 20% of daily intake for adults and for people aged 2 and over. For people over 65, it is recommended to keep protein at 15 – 20% of daily energy intake (the limit has risen compared with NNR 2004).
* The daily limit for vitamin D is now 10µg for children aged 2 and over and for adults (previously it was 7.5µg). For older people (>65 years of age), up to 75µg of vitamin D per day is recommended.
* Adults are recommended at least 150 min/week of moderate physical activity or at least 75 min/week of vigorous physical activity. Children are recommended at least 60 min/day of physical activity.

Author:Turg.Fitness.ee

Source: WHO – physical activity.

Come and work out! ArtGym