- the daily caloric content of the diet depends on the gender, age, and degree of activity; it ranges from 1500 to 2500 kcal per day (you do not do sports or heavy physical work), but should never fall below 1200 kcal even on a diet;
- the norm of salt intake – is less than 5 g per day (teaspoon);
- free sugars, including those contained in fruits, honey, etc., – only 5-7% (up to 10%) of the number of consumed calories (approximately 25-35 g);
- fats – slightly less than 30% of the daily diet (it is better to use unsaturated ones);
- carbohydrates – an amount of 60% (the lion’s share – complex ones);
- fresh fruits and vegetables – a portion per day (about 400 g, excluding potatoes).
What are overweight and obesity?
- Overweight and obesity (WHO) are defined as abnormal and excessive fat deposits that can be harmful to health.
Adults aged 18-64 years are recommended:
- devote at least 150-300 minutes per week to moderate-intensity aerobic physical activity;
- or high-intensity aerobic physical activity for at least 75-150 minutes per week; or devote time to a similar combination of moderate and high-intensity physical activity during the week;
- as well as twice a week or more often to devote time to moderate or high-intensity physical activity aimed at developing muscle strength of all major muscle groups, as it brings additional health benefits;
- you can increase the time devoted to moderate-intensity aerobic physical activity (more than 300 minutes), devote more than 150 minutes per week to high-intensity aerobic physical activity; or devote time to a similar combination of moderate and high-intensity physical activity during the week, as it brings additional health benefits;
- limit the time spent sitting or lying down. Replacing sitting or lying down with physical activity of any intensity (including low intensity);
- to reduce the harmful health effects of a mostly sedentary lifestyle, all adults and the elderly should strive to exceed the recommended levels of moderate and high-intensity physical activity.