Nutritional recommendations

✔️ Nutrition recommendations are based on the results of studies - these are general principles that reduce the risk of civilization diseases. Nutritional recommendations for the adult population of the Czech Republic are generally referred to as ``healthy 13''.

Hello 13
1. Maintain a reasonable stable body weight characterized by a BMI (18.5-25.0) kg/m2 and a waist circumference below 94 cm for males and below 80 cm in women.

2.' Move at least 30 minutes a day, e.g. by brisk walking or exercise.

3.' Eat a varied diet, divided into 4-5 daily meals, do not skip breakfast.

4. Consume a sufficient amount of vegetables (raw and cooked) and fruit, at least 500 g per day, divided into several portions; occasionally consume smaller amounts of nuts

5. Eat cereal products (dark bread and pastries, preferably whole grain pasta, rice) or potatoes no more than 4 times a day, don't forget legumes.

6. Eat fish and fish products at least twice a week.

7. Include milk and milk products daily, especially sour; preferably choose semi-fat and low-fat.

8. Monitor fat intake, limit the amount of fat both in hidden form (fatty meat, fatty meat and dairy products, delicate and long-lasting pastries with a higher fat content, chips, chocolate products), such as spreads on bread and pastries and in food preparation. If possible, replace animal fats with vegetable oils and fats.

9. Reduce your intake of sugar, especially in the form of sweetened drinks (10 g / 100 ml), sweets, compotes and ice cream.

10. Limit the intake of table salt and foods with a higher salt content (chips, salted bars and nuts, salty sausages and cheese), do not salt ready meals.

11.' Prevent infections and food poisoning by proper food handling when purchasing, storing and preparing food; during heat treatment, give preference to gentle methods, limit frying and grilling.

12. Don't forget your drinking regime, drink at least 1.5 liters of fluids daily (water, mineral waters, weak tea, fruit teas and juices, preferably unsweetened).

13. If you drink alcoholic beverages, do not exceed the daily alcohol intake of 20 g (200 ml of wine, 0.5 l of beer, 50 ml of spirits).

Recommended daily allowances for nutrient intake vary by age, gender and physical activity. They are determined to cover the need for basic nutrients, selected vitamins, minerals and trace elements for almost all healthy people in a given population group. An individual's actual need may vary. In the past, recommended doses were mainly aimed at preventing manifestations of nutrient deficiency (e.g. rickets, scurvy), nowadays they are also aimed at reducing the risk of developing chronic non-infectious diseases (e.g. cardiovascular, some types of tumors).

In the Czech Republic until now (May 2011) the recommended doses from 1989 are formally valid, which are outdated, therefore the recommended doses of German-speaking countries, the so-called DACH 2000 (Deutsche Gesellschaft fur Ernahrung, Osterreichische Gesellschaft fur Ernahrung Sweizerische Gesellschaft fur Ernahrungforschung, Sweizerische Vereinigung) are generally accepted fur Ernahrung. Referenzwerte fur die Nahrstoffzufuhr. 1. Auflage Frankfurt am Main: Umschau/Braus, 2000).

Related Articles

 * Children's nutrition: Newborn nutrition • Breastfeeding • Infant artificial nutrition • Non-dairy infant food • Toddler nutrition • Preschool, school nutrition children and youth • Recommendations for infant nutrition 2011 • Recommended nutrient intake (pediatrics)
 * Nutrition recommendations: Nutrition recommendations (1. LF UK, NT) • Nutrition recommendations for the adult population • Nutrition for pregnant and lactating women • Nutrition in old age • Factors affecting nutritional needs
 * Special Nutrition
 * Food composition: Carbohydrates in food • Proteins in food • Fats in food • Mineral substances in food • Trace elements in food • [ [Vitamins]] • Microorganisms in food • Foreign substances in food
 * Failure to thrive • Eating disorders • Nutrient excess or deficiency disease • Food allergy • Food intolerance • Cow's milk protein allergy
 * Social food marketing