Physical activity
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- Aim to accumulate at least 30 minutes of moderate-intensity physical activity on most, preferably all, days of the week |
- Aim to accumulate at least 30 minutes of moderate-intensity physical activity on most, preferably all, days of the week |
Swedish Institute of Public Health |
- Additional health benefits can be achieved by extending the time spent in moderate-intensity activities, or by increasing the intensity of actives |
- Additional health benefits can be achieved by extending the time spent in moderate-intensity activities, or by increasing the intensity of actives |
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- Aim to undertake 20–30 minutes of moderate to vigorous intensity of aerobic activities lasting 20–30 minutes, three times each week (e.g. bicycle ergometry exercise, Nordic walking, aqua-aerobics) |
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- Aim to undertake muscle-strengthening activities, lasting 20–30 minutes, at least twice each week (e.g. circuit-type resistance exercise, aqua-aerobics) |
Diet
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Energy percent, E%, |
Energy percent, E%, |
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- Carbohydrates, 55% (50–60) |
- Carbohydrates, 55% (50–60) |
National food administration |
sugar <10% |
sugar <10% |
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- Protein, 15% (10–20) |
- Protein, 15% (10–20) |
(NNR) |
- Fat, 30% (25–35) |
- Fat, 30% (25–35) |
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saturated fat and trans fat, 10% |
saturated fat and trans fat, 10% |
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monounsaturated fat, 10–15% |
monounsaturated fat, 10–15% |
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polyunsaturated fat, 5 (−10) |
polyunsaturated fat, 5 (−10) |
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General advice: |
General advice: |
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- Increase intake of fish, fruits, vegetables, fibre rich products and complex carbohydrates. |
- Increase intake of fish, fruits and vegetables, fibre rich products and complex carbohydrates. |
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- Reduce consumption of sugar and saturated fat. |
- Reduce consumption of sugar and saturated fat. |
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- Use low-fat milk products, soft margarines and vegetable oils rich in monosaturated fatty acids. |
- Use low-fat milk products, soft margarines and vegetable oils rich in monosaturated fatty acids. |
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- Restrict total caloric intake. |
- Restrict total caloric intake. |
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- Regular meal distribution. |
- Regular meal distribution. |
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Information about meal content and function of: |
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- Fat, carbohydrates, protein, vitamins, minerals and antioxidants. |
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- Energy balance and energy expenditure. |
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- Alcohol. |
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Cooking advise |