Summary
1. reduce overweight. Long-term nutritional concept with a mixed diet between 1000 and 1500 kcal daily. 2. reduce the salt content of the food.
In the long term, reduce the salt intake to < 6g (2400mg sodium). 3. reduce alcohol consumption to less than 20 g per day. 4. only 30% of the energy intake in the form of fat.
With an energy requirement of 2000 kcal, this would be 60 to 70 g total fat (hidden fat, spreadable fat, cooking fat) daily. One third each of saturated (mainly from animal foods), monounsaturated (from olive oil and rapeseed oil) and polyunsaturated fatty acids (from sunflower oil, safflower oil, wheat germ oil, etc.). 5. high intake of potassium, magnesium, calcium, fiber and vitamins.
This requirement can be achieved by following the current nutritional recommendations on the basis of the nutrition pyramid. Breakfast: 2. breakfast: lunch afternoon meal afternoon meal dinner
- 1 slice wholemeal bread, 1 slice crispbread
- 10 g margarine or butter, 20 g jam, 20 g quark, 1 small tomato
- 1 glass of freshly squeezed orange juice
- 1apple
- Mixed salad according to season with herb-yoghurt marinade without salt
- Vegetable Potato Casserole
- Potatoes, fresh peppers and zucchini
- Diced onions steamed in sunflower oil,
- 1egg
- 20 g Edam cheese to gratinate
- 1g table salt and fresh herbs for seasoning
- Quark food
- 100 g low-fat curd, some milk, a small banana
- 2full grain cookies
- 1 kiwi, 1 natural yogurt or 1 glass of milk
- 2 slices of wholemeal bread, some margarine
- Chicory and orange salad (without salt, use vegetable oil, vinegar, some honey for the salad dressing)
- 30 g Brie cheese or other cheese according to taste
- In addition, 1.5 to 2 liters of calorie-free and low-sodium drinks spread over the day!
In addition to regular, moderate physical activity and giving up smoking, effective prevention of the development of high blood pressure can also be achieved through proper nutrition. The high percentage of patients who develop high blood pressure while being overweight makes the maintenance of an optimal body weight (BMI 20 – 25) the most important preventive measure.
Excessive fat consumption should be avoided. Above all, animal fats from meat, sausage and fatty dairy products must be reduced. Preference should be given to vegetable fats and oils.
Furthermore, the reduction of the intake of sugar and salt is recommended. The dietary fibre intake should be increased. The intake of alcohol should be reduced.
These recommendations essentially correspond to the specifications of the food pyramid and form the basis for a healthy, balanced diet. The epidemiologist Epstein formulated already 1987 the following: ” These nourishing recommendations are in view of today’s knowledge hardly more than a healthy common sense “!
