also easily consume more than you think, because great amounts of these nutrients are hidden in the food sold in stores.
The high consume of fat sugar and salt causes obesity, diabetes, heart disease, stroke and cancer, even in young people. As the intake of these substances is rising, also the frequency of these serious ailments is going up.
In order to keep yourself generally healthy and reduce the risk for disease, you need to get an absolute control of how much you consume of these nutrients.
HOW MUCH SALT, FAT AND SUGAR DO YOU NEED?
An adult person needs around 4 grams salt (NaCl) each day. You can use this number when you assess the amount of added salt in the food you buy, and the salt you add to the dishes you cook.
Each of your meals should consist of less than 10% fat, around 30% carbohydrates (starch and sugar) and around 25% protein, measured in weight. The rest 35% will be the content of other nutrients and water in your food. Some experts will recommend more fat and less carbohydrates. But if you choose to get most of your energy from fat, you must be sure you reduce significantly your consume of sugar and starch too.
It is not possible to achieve exactly the ideal amount of fat, carbohydrates and salt in your diet. But by following some principles regarding the food you buy, cook and eat, you can control the composition of your diet well enough.
SOME PRACTICAL ADVICES TO GET THE RIGHT RATIO OF THE NUTRIENTS
All your meals should contain protein-rich food like fish, poultry, eggs, mushrooms or meat. Each meal should also contain an equal amount of carbohydrate-rich food like https://www.curabon.com/ bread, cereals, potatoes, beans or peas. And in each meal you should have some fruit, and vegetables. Some times each week you should eat food rich in healthy fat, like fat fish, sunflower seeds, almonds or nuts. The moderate amount of fat you need will be found naturally in all these food types.
Instead of sugar, use fruit, fresh or dried, like bananas and raisins to sweet your food.
Ideally you should not consume bread bought in the stores, but make dishes from unprocessed cereals, like porridge or muesli, or bake your bread from unprocessed cereals. To these dishes, or self-made bread you can add a minor amount of salt and natural oils.
If you still choose to buy ready made bread, choose whole grain bread, which contains specified natural oils as the only type of fat, without added sugar, and with only small amounts of added salt.
Make all your dishes from natural unprocessed sources. Add only small amount of natural oils and salt when you cook.