Den Sunde Tallerken (Danish)

Den Sunde Tallerken (The Healthy Eating Plate, Danish Translation)

Den Sunde Tallerken, udviklet af ernæringseksperter ved Harvard T.H. Chan School of Public Health samt redaktører fra Harvard Health Publications, er en guide til tilberedelsen af sunde, velbalancerede måltider – både på tallerkenen og i madpakken. Hæng den på din køleskabsdør som en daglig påmindelse om tilberedning af sunde, balancerede måltider!

Gør mest ud af grønt og frugt – ½-delen af din tallerken:

Gå efter farve og variation. Husk at kartofler ikke tæller som en grøntsag på Den Sunde Tallerken p.g.a. den uhensigtsmæssige indflydelse på blodsukkeret.

Gå efter fuldkorn – ¼-del af din tallerken:

Fuldkornsprodukter, hele og perlede kerner —rug, hvede, byg, havre, spelt, quinoa, brune ris og fuldkornsprodukter, som eksempelvis fuldkornspasta – påvirker blodsukker og insulin i en mindre grad end hvidt brød, hvide ris og andre raffinerede kornprodukter.

Styrke fra protein – ¼-del af din tallerken:

Fisk, fjerkræ, bønner og nødder er sunde og alsidige protein kilder – de kan blandes i salater og er gode sammen med grøntsager. Begræns rødt kød og undgå forarbejdet kød som for eksempel bacon og pølser.

Sunde planteolier – i moderate mængder:

Vælg sunde vegetabliske olier som oliven-, raps-, soja-, majs-, solsikke-, jornøddeolie og andre. Husk at fedtfattigt ikke er ensbetydende med “sundt”.

Drik vand, kaffe og te:

Begræns indtaget af sukkerholdige drikke, begræns indtag af mælk og mejeriprodukter til en eller to daglige portioner, og begræns juiceindtag til et lille glas per dag.

Vær aktiv:

Den røde person, der løber tværs over Den Sunde Tallerken, er en påmindelse om at fysisk aktivitet er vigtig del af vedligeholdelse af normalvægt.

Den Sunde Tallerkens hovedbudskab er fokus på kostens kvalitet.

Typen af kulhydrat i kosten er vigtigere end mængden af kulhydrat fordi nogle kilder til kulhydrat – som eksempelvis grøntsager (pånær kartofler), frugt, fuldkorn og bønner – er sundere end andre.
Den Sunde Tallerken opfordrer også forbrugere til at undgå sukkerholdige drikkevarer, de er ofte kalorierige – men af lav ernæringsmæssig værdi.
Den Sunde Tallerken opfordrer forbrugere til at bruge sunde olier, og der er ikke fastsat en øvre grænse for kaloriebidraget fra sunde fedtstoffer.

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Translation assistance provided by Dr. Majken Jensen

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