The exact make-up of a diversified, balanced and healthy diet will vary depending on individual characteristics (e.g. age, gender, lifestyle and degree of physical activity), cultural context, locally available foods and dietary customs. However, the basic principles of what constitutes a healthy diet remain the same. A healthy diet for adults includes the following: ■■ Fruit, vegetables, legumes (e.g. lentils and beans), nuts and whole grains (e.g. unprocessed maize, millet, oats, wheat and brown rice). ■■ At least 400 g (i.e. five portions) of fruit and vegetables per day, excluding potatoes […] and other starchy roots. ■■ Less than 10% of total energy intake from free sugars, which is equivalent to 50 g (or about 12 level teaspoons) for a person of healthy body weight consuming about 2000 calories per day. ■■ Less than 30% of total energy intake from fats. Unsaturated fats (found in fish, avocado and nuts, and in sunflower, soybean, canola and olive oils) are preferable to saturated fats (found in fatty meat, butter, palm and coconut oil, cream, cheese, ghee and lard) and trans-fats of all kinds, including both industrially-produced trans-fats (found in baked and fried foods, and prepackaged snacks and foods, such as frozen pizza, pies, cookies, biscuits, wafers, and cooking oils […]) and ruminant trans-fats (found in meat and dairy foods from ruminant animals, such as cows, sheep, goats and camels). It is suggested that the intake of saturated fats be reduced to less than 10% of total energy intake and trans-fats to less than 1% of total energy intake. In particular, industrially-produced trans-fats are not part of a healthy diet and should be avoided. Topic-related vocabulary: Food & health Types of food diet Ernährung A balanced diet is a diet that contains diffrent kinds of foods in certain quantities and proportions. dietary habits Ernährungsgewohnheiten When it comes to staying fit and healthy, a lot depends on your dietary habits and lifestyle. saturated fatty acids gesättigte Fettsäuren trans-fats Trans-Fette (mono-/poly-)unsaturated fatty acids (einfach/mehrfach) ungesättigte Fettsäuren sodium Natrium legumes Hülsenfrüchte pulses Hülsenfrüchte lentils Linsen (dietary) fibre Ballaststoff roughage Ballaststoff soluble (in Wasser) löslich insoluble nicht (in Wasser) löslich grain Getreide to grind mahlen flour Mehl Flour is a finely ground powder prepared from grain or other starchy plant foods and used in baking. cereals Getreide(produkte); Frühstücksflocken wholemeal Vollkorn-, Vollkornmehl It’s not difficult to boost fibre intake; anyone can do it by eating more wholemeal bread, wholemeal pasta, brown rice and fruits and vegetables. maize (esp. BE) Mais corn (esp. AE) Mais corn (BE) Getreide, Korn millet Hirse oat Hafer oatmeal (feine) Haferflocken; Hafermehl wheat Weizen rye Roggen 5a79za spelt Dinkel sorghum Sorghum, Morgenhirse starchy stärkehaltig Starchy foods are our main source of carbohydrate and play an important role in a healthy diet. seed Samen pip Kern protein Eiweiß, Protein carbohydrates Kohlenhydrate seafood Meeresfrüchte poultry Geflügel cattle Vieh pork Schweinefleisch beef Rindfleisch veal Kalbfleisch tuna Thunfisch salmon Lachs shortening Backfett, Bratfett iodine Jod iodized jodiert fluoride Fluorid potassium Kalium organic food Bio-Lebensmittel genetically engineered gentechnisch verändert crop Feldfrucht fresh water Süßwasser essential nutrients lebenswichtige Nährstoffe ingredients Zutaten folate Folsäure, Folacin cholesterol Cholesterin antioxidant Antioxidans dairy Molkerei dairy (products/produce) Milchprodukte Use three kinds of dairy – heavy cream, half and half and whole milk – to make a lusciously spreadable cheese. courgette (BE) / zucchini (AE) Zucchini cabbage Kraut, Kohl 36 Key aspects Strategies Sample task 4 Food & health Nur zu P üfzwecken – Eigentum des Verlags öbv
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