Citizen in Denmark - Ny i Danmark

Eat only a little sugar - especiallyin soft drinks and cakesSweets contain lots of calories and very few healthy ingredients.Too many sweets leave little room for healthy food.Eat only a small amount of fat - especiallyin dairy products and meatYour body needs fat but not too much of it. It is best to useplant oil and reduce your intake of animal fat. Choose leanmeats and remove extra visible fat. Choose low-fat milk,yoghurt and cheese.Eat a varied diet - and maintainyour normal weightEat different kinds of bread, fruit, vegetables, meat anddairy products every day. This will give you all the vitaminsand minerals your body needs. If your weight increases, eatsmaller portions and exercise more. It is easier to maintainyour weight if you are physically active every day.Quench your thirst in waterYour body needs between 1 and 1½ litres of water every day.Ordinary tap water is best because it quenches your thirstand does not contain calories.Diet supplementsVitamin DIf you have dark skin, spend most of the day indoors orensure your skin is covered so that it does not receivemuch daylight, you should take a vitamin D supplement.You should take a supplement of 10 micrograms a day. Askyour chemist how best to cover your need for vitamin D.Babies and small children should be given vitamin D drops.Ask your health visitor.The body produces its own supply of vitamin D when theskin is exposed to sunlight. But if you spend all your timeindoors or in the shade, your body will find it more difficultto produce vitamin D, and few foodstuffs actually containthis vitamin. If your body does not get enough vitamin D,you may end up experiencing pain in your arms and legsand having weak muscles.CalciumIf you do not drink enough milk or eat enough dairyproducts then you need to take extra calcium, between500 and 1000 grams a day.HEALTH AND SICKNESSStay physically active - at least 30 minutes a dayUse the stairs, go for a walk. Your body needs at least 30minutes of daily exercise. And it is a good idea to do sportonce or several times a week. Children should stay activefor at least an hour every day. All kinds of physical activityare healthy for children and adults, young and old. It is goodfor your body and general disposition, and it makes it easierto maintain your ideal weight.Find out more by logging onto www.altomkost.dk andwww.helse.dk.143