One can observe DVFA recommendations to the diet of less than 20 dollars a day. The calculations show that Las Olsen, private economist in Danish Bank, have made for Politiken.
By juggling figures he shows that one can make a variety of menus with cheap ingredients. Often not very exciting food, but they work.
Mayonnaise egg food
“Sometimes I hear that it is very expensive to eat healthy. I had a feeling that it does not quite fit. So I took it as a challenge, “said Las Olsen, who after a short time with his head down in DVFA recommendations, lists of nutrient content and a price list from nemlig.com made three proposals.
One of them came down to 14.54 dollars to cover the nutritional requirements for an adult male – with a few big bowls of oatmeal and a dinner with fried herring, rice, sprouts and carrots. With a little more time declares Las Olsen ready to find many other proposals that hits a piece during a thieves, and with nice variation. In one of his other proposals, there is room for mayonnaise egg food.
Several nutritionists say good for the menu, although it has small imperfections – for example, lacking iron. But the idea failed nothing. And with a little more money you can make several other dinners that are more exciting and more varied.
“It’s a bit of a myth that it must be expensive to live healthy – it’s something you can shoot in front to defend why you do not do it,” says Sisse Fagt, senior advisor at DTU Food.
Dietician: “It is not rocket science ‘
Dietician Anne Louise Knudsen, who is behind the company Dietary pilot, agrees. She says that people misunderstand what healthy food means, and mixes it with ecology. She suggests that, for example, makes a weekly schedule Sunday evening.
“If you bother to spend the time, so you can easily get it to run around. It is not rocket science – it’s about to decide what you are willing to sacrifice time and energy, “she says.
Knud Juel, professor and head of research at the National Institute of Public Health at the University of Southern Denmark, is surprised that one can fall below 15 dollars, and he is pleased that efforts are made to puncture the myth of the expensive healthy food.
“There is no doubt that the price has a role, but if you really want to achieve something, politicians dare to do more. Unfortunately, we in Denmark apparently very sensitive to what we perceive to be pointing fingers, “he says.
Regulatory remedy profitable for society
Finn Diderichsen, a professor at the Department of Public Health at the University of Copenhagen, is even more direct.
He points out that it is a uniquely good business when politicians take responsibility and legislature in the area. Not only with fat tax or lower VAT on healthy food, because you can already live healthily for small money, as the figures show. Legislation could also dictate that it should be harder to find candy and cheap Cokes in stores and easier to find the healthy food.
“There are people who think it is too paternalistic. But if we present a stark socio-economic angle to it, so we know that tax and regulatory intervention works, and they give a resounding profits to society, “he said, adding that if you complain that it is an encroachment on freedom, then it is a misunderstanding.
“The prerequisite for freedom is that you’re healthy. The freedom we lose by law, we win by better health. In reality there is no contradiction. ”
Eat a maximum of 500 grams of meat a week, eat more fish and more fruits and vegetables.
This is the main features of the recently published dietary guidelines from the Food Authority and Food Institute.
The councils are updating the official dietary guidelines from 2005, and consists of ten council, which should make it easier for the individual consumer to live healthy.
“It should be a useful guide for consumers, which should be easy to fall back on,” says Food Minister Karen Haekkerup (S) from the podium at the Technical University of Denmark (DTU), where the press and several nutritionists are gathered to hear the new council .
DVFA is behind the advice, however, points out that it has obtained “solid scientific backing of senior Danish researchers in health, diet and nutrition, and major Scandinavian and international research work ‘.
‘For Food Administration has been crucial that we have an optimal scientific foundation in the back when we need to communicate the diet and health of the Danes “Trine Grønlund, project manager at the Food Agency.
“Behind every council is hours of intense scientific research and a large number of academic discussions. It has been a challenging, instructive and interesting process to follow how complex academic areas turns into simple and instructive dietary guidelines’.
If you are danish (which I am :)) this blog www.hurtigtslank.dk could be a great help for weightloss.
Here follow the advice:
1. Eat a varied diet, not too much and be physically active
We have been better to eat fruits and vegetables and whole grains. But we still eat too little fish and vegetables and too much salt, sugar and saturated fat.
When you eat a varied diet, you have the best opportunities to get the nutrients you need to keep you healthy.
It is important that you do not eat too much and are physically active. So it is easier to maintain a healthy weight. You also strengthens your mental and physical well-being and prevents a number of lifestyle diseases.
How to do
Eat your fill of healthy meals. Eat various vegetables, fruit and whole grain products each day. Alternate between different types of fish, low fat dairy products and lean meats over a week. Potatoes is part of a varied diet.
Hold with food and drinks that are high in fat and / or high in sugar, such as fast food, snacks, soft drinks and candy.
Have a good balance between how much energy you get through food and drink, and how much you consume through physical activity. Follow health recommendations for physical activity.
Go for Keyhole and Wholegrain label when you shop.
2. Eat fruits and many vegetables
Most of us eat fruits and vegetables every day, but we can benefit from eating even more vegetables.
Vegetables and fruits contain many of the vitamins and minerals you need to keep the body healthy.
Vegetables and fruits also contain relatively few calories, and particularly the coarse vegetables rich in dietary fiber. When you eat fruits and many vegetables, it is therefore easier to maintain or achieve a healthy weight. Moreover, it helps to prevent cardiovascular diseases, type 2 diabetes and certain types of cancer.
How to do
Eat 6 a day – equivalent to about 600 g of vegetables and fruit. At least half should be vegetables.
100 g of vegetables or fruit is equivalent to a large carrot or apple.
Choose especially the coarse vegetables such as onions, peas, broccoli, cauliflower, root vegetables and beans.
Eat vegetables to your main meals, and eat fruits and vegetables as snacks. So when you are most easily up to 600 g per day.
3. Eat more fish
We have been a little better to eat fish in recent years, but we need to eat more.
Fish, especially oily fish, contains fish oils, selenium, iodine and vitamin D, which the body needs, and that are difficult to get enough of the other foods.
When you eat fish several times a week, you have less risk of cardiovascular disease compared to those who rarely eat fish.
How to do
Eat fish at least 2 times a week as a main course and several times a week as cold cuts.
In total, you like to have 350 g of fish per week. Of these, approximately 200 g of fatty fish such as salmon, trout, mackerel and herring.
All kinds of fish counts, including fish cakes, frozen fish, canned fish like cod roe, tuna and mackerel and seafood like shrimp and clams.
Choose fish products with the Keyhole.
4. Choose whole grain
We eat more whole grains than in the past. However, there is still some way to the goal.
Whole grains rich in dietary fiber, vitamins and minerals.
Whole grain versions of bread and cereals are important in today’s meals, as they contain many important nutrients.
Whole grains saturates very well. This means that you eat less and will be easier to keep the weight. Moreover, whole grains good for the digestion and keep the stomach in the process.
When you eat whole grains, it helps to prevent inter alia, cardiovascular disease, type 2 diabetes and various types of cancer.
How to do
Eat at least 75 grams of whole grains per day. Whole grains found in food that is made from cereals, where the whole grain is taken. 75 g whole grain equals, for example 2 dl oatmeal and a slice of whole grain bread.
Choose whole grain first – it’s easy if you go for wholegrain label when you shop.
Wholegrain label is your guarantee of a high content of dietary fiber and whole grains in breads, grains, flour, cereals, rice and pasta.
Choose rye bread or other whole grain bread for lunch box.
Choose whole grain or paste as part of your hot main meal once in a while.
5. Choose lean meats and deli meats
Most women eat the recommended amount of meat. The same applies to only half of the men. Both sexes generally eat too much cooked meats.
Meat contains proteins, minerals and iron, which the body needs.
When choosing lean meats over fatty meats, for the good nutrients from meat, but not as much saturated fat. Saturated fats can help to increase the risk of cardiovascular diseases.
There is a relationship between the development of some types of cancer and to eat much red meat and especially processed meats. Therefore, avoid eating too much red meat and processed meat.
Red meat is the meat of four-legged animals, such as beef, veal, lamb or pork – whether it’s done or not.
Processed meat is smoked, salted and nitritkonserveret meat, such as deli meats, ham, ham, sausages and bacon.
How to do
Choose meat and meat products with max. 10% fat. Eat no more than 500 g cooked meat per week from beef, veal, lamb or pork. This corresponds to 2-3 dinners a week and a bit meats. Choose poultry, fish, eggs, vegetables or legumes the other days and cold cuts.
Meat can be cooked in many ways – eg boiled, grilled or fried. Remember to vary the way you cook your meat on, and it should not be grilled or fried, the crust is dark.
Go for the Keyhole, when you shop. This makes it easy to select the lean kødvarianter.
6. Choose low fat dairy products
We have been better to drink skimmed milk, but we eat too much of the fat cheeses.
Dairy products containing both protein and a variety of vitamins and minerals. They include an important source of calcium in our food.
But dairy products also contain saturated fat, which in large amounts may increase the risk of lifestyle diseases.
There is room for fat dairy products in a balanced diet – but only occasionally.
When you select the lean varieties of dairy products instead of the fat, you get the products good nutrients and less saturated fat.
How to do
Choose skimmed, mini or buttermilk.
Choose sour milk products, such as yogurt, with max. 0.7% fat and cheese with max. 17% fat (30+).
Hold with using milk products with a high fat content, such as butter and cream.
1 / 4-1 / 2 liters of milk daily is appropriate to the Danish food habits. When you eat healthy, there is also room for 1-2 slices fat cheese (about 25 g).
7. Eat less saturated fat
More than half of Danes eat roughly the recommended amount of fat, while the rest eat more. However, we must all be better to eat the right type of fat.
We eat about a third too much saturated fat, ie the fat present in butter and butter blends, milk, cheese and meat.
The fat in food helps the body get vital fatty acids and fat-soluble vitamins. But too much saturated fat can increase the risk of lifestyle diseases.
How to do
Cut down on your consumption of saturated fat. Choose vegetable oils eg rapeseed oil and olive oil, liquid margarine and soft margarine instead of butter, butter blends and hard margarine.
A rule of thumb is that the softer the margarine and butter at refrigerator temperature, the more unsaturated fat containing it.
Scratch bread – or discontinue the use of fat. Fry the meat and vegetables in oil instead of butter, and throw the frying fat away.
Go for the Keyhole, when you shop. It shows the way to the fats contain less saturated fat.
8. Eat foods with less salt
We eat too much salt as we daily receive 8-10 g salt through food.
You can benefit from lower your consumption by approximately 3 g daily. This is equivalent to 1/2 tsp.
Most salt we get from processed products such as bread, meat, cheese and ready meals. Under 20% of the salt we add itself.
When you eat less salt, lowers your blood pressure, and it helps to prevent cardiovascular diseases and certain types of cancer.
How to do
Buy foods with less salt. Cut down on the use of salt in your cooking and your food.
Taste your food before you salt the. Both when cooking and at the table.
We have become accustomed to eating a lot of salt, but our taste buds can also get used to less.
Fast food and other convenience foods often contain a lot of salt.
You can easily cut your salt consumption down by cooking yourself and go for the Keyhole, when you shop.
9. Eat less sugar
6 out of 10 children and 4 out of 10 adults get too much sugar.
Over 80% of the sugar we get from candy, soda, ice cream and cakes. We get about 10% from sweet cereals and fermented milk products with added sugar, such as fruit yogurt.
There is room for a bit of sweets occasionally. If you get many empty calories of sugar from what you eat and drink, occupy the space for the healthy food. This can make it difficult to get the vitamins and minerals you need.
Food and drink with a lot of sugar increases the risk of becoming overweight and caries.
How to do
Cut down on sweets and drinks both in everyday life and on holidays. Most may advantageously halving consumption of sweets, soft drinks, juices, ice cream and cakes.
Drink max. Half a liter of soda, juice, juice or energy drink a week and serve water or Keyhole milk at meals.
Do not buy candy, cookies and soft drinks to stock. Once you have sweets within reach, tempting you to eat too much of them.
Do you eat sweets and cake, eat smaller portions.
10. Drink water
The body needs water to function optimally.
Water covers your fluid needs without adding unnecessary calories.
When you drink water instead of drinks with added sugar or alcohol, it is easier to reach or maintain a healthy weight.
How to do
Drink water instead of, for example, soft drinks, alcohol, fruit juices and
lemonade for food when you are thirsty between meals, and when you exercise.
When it is not so hot, it’s usually enough to drink 1-1 1/2 liters of fluid a day.
Choose like tap water. Tap water in Denmark is clean.
Coffee and tea count toward your fluid balance. Remember to save the sugar and cream.
You can also find more advice about quick weightloss (warned it’s in danish) at hurtigtslank.dk.