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11.08 November 8 is the European Day of Healthy Food, Lithuanian help



In recent decades, research on nutrition in many European countries, including Lithuania, has shown deterioration in diet among the population. Nutrition of the population is not conducive to health and often does not meet the recommendations of a healthy diet: insufficient use of vegetables and fruits, cereal products, especially whole grains, fish and fish products, y consuming too little healthy food.

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Reduced physical activity due to the increased availability of high-calorie foods and beverages and, as a consequence, changes in eating habits and lifestyle, including obesity, increased cardiovascular disease, type II diabetes, hypertension, some types of cancer and other diseases related to overweight and obesity. There are still many foods that are bad for health and have relatively low health on the Lithuanian market, i.e. Food that contains less sugar, salt, saturated fatty acids, trans fatty acids, higher fiber content, etc. is also active in promoting healthy food.

In recent years, much is said about the negative impact of sugars on human health. Researchers associate high sugar intake with cardiovascular disease, decreased immunity, stroke, diabetes, overweight and digestive disorders. Sugars are monosaccharides and disaccharides present in food. Oat-free sugars include sucrose, fructose, glucose, glucose syrup, fructose syrup, glucose-fructose syrup, and other forms of monosaccharides and disaccharides, as well as sugars in honey, syrups, fruit juices and fruit juice concentrates in the preparation of a beverage or dish. Foods containing many common carbohydrates (sugars, glucose, fructose, maltose, honey, corn syrup, etc.). They usually have very little other valuable nutrients, and therefore they are only a source of energy.

It is said that when the blood sugar level rises, stimulates the nervous system, the mood may improve for a short time, the person feels pleasure. Probably people like sweet products that gradually develop dependence.

Data from nutritional studies in the Lithuanian population indicate that the population receives more than the recommended sugar, and children consume even more – according to some studies, up to 400% compared to the recommended dose. We should receive no more than 50 g of sugar per day with food per day or no more than 10%. the daily energy value of food, and the World Health Organization recommends that this amount does not exceed 25 g or 5 teaspoons per day.

Sugar is considered a risk factor for caries, especially if the oral hygiene is poor. The more frequent the consumption of foods and drinks containing a lot of sugar, the longer they are in the mouth, the greater the likelihood of tooth decay. Therefore, it is advisable not to eat sweets among the main meals and to brush your teeth regularly.

Sugar substitutes (aspartame, propam, cyclamate, stevil glycoside, saccharin, xylitol, etc.), Which are less caloric but sweeter than sugar, are sometimes used to give a sweet taste. Most often, sweeteners are used in processed fruit and vegetable products, cocoa and chocolate products, chewing gums, breakfast cereals, small confectionery products, sauces, non-alcoholic beverages, etc. for production.

Most fruits, berries and vegetables also have a lot of sugar, but they also have a lot of fiber, which slowly absorbs sugar. In addition, they contain vitamins, minerals and other necessary substances for the body. Fruit juices contain less fiber than the fruits themselves, so sugar is quickly released into the bloodstream and is translated into fat, so they are not considered beneficial as fruits.

To find out if sugar is added to the food or if there is sugar in it, read the food labels and check that the list of ingredients contains sugar, glucose, fructose, glucose syrup. "Etc., And how much sugar is 100g of product. If the label on food denoted "low sugar" means that there is no more than 5 grams per 100 g solid product or no more than 2.5 grams sugar per 100 ml liquid product, and if no sugar has been added to the product – "without added sugar." If food is naturally a sugar, it may be advisable – "the product contains natural sugars".

The World Health Organization and the European Union's strategy documents encourage Member States to step up their efforts to promote healthy eating for the general public, thereby reducing the incidence of chronic non-communicable diseases and their risk factors, and looking for ways to ensure greater supply of food products that improve health and enabling consumers to choose such food. groceries.

The information was prepared by a Public Health Specialist at the Center for Health Education and the Center for Disease Prevention Nutrition and physical activity Ramunė Miliauskė

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