Choose whole grain bread

The recommendations for bread or cereals are preferably whole meal products, which in practice mean that rye breads and oatmeal products should account for half of the recommended amount of bread and cereals, while the rest can be varied between other whole-meal products. Coarse bread is rich in fibres.

Eat rye breads

Rye breads are one of the goods which are most rich in fibre regardless of it is dark rye bread or whole-meal’s rye bread, as both are whole-meal products.
Typical is the fibre contents in rye breads more than twice as much as in white breads.

I think you should know that in order to get For that few likewise many fibres, like it’s in a slice of rye bread (50 Gs), are e.g. to be eaten 2-3 times as much white bread or full-corn breads. It therefore is an advantage to eat more slices of rye bread every day

Eat potatoes at least 4 times a week.
The potato is a good source to vitamin C, and also an important source to thiamin, niacin and fibres. Rice and pasta doesn’t contain C vitamin, they contain smaller fibres, but a little more energy than potatoes.
When rice is shelled, there happens a loss of nutrients, unless the rice first is parboiled. If you decided to replace potatoes with rice and pasta, then you should treat the rice in a special way in order to hold on to the vitamins. It may even be necessary, especially for the sake of the intake of C vitamin, to have more vegetables for the meal and end with a fresh fruit.

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Sugar is a pure substance extracted by sugar beets or sugar canes. The clean sugar doesn’t contain vitamins and minerals, which otherwise are found in for instance sweet fruits.

The Empty calories in sugar

Clean sugar is called popular as empty calories.
That contains only energy, contrary to a pineapple or an orange that apart from their natural sugar content also contains vitamins and minerals.
If the food contains for many empty calories, they pick up the space for more healthy foods, and there will be a risk of that one doesn’t get the cover one’s need for vitamins and minerals.

There are many types of sugar, and includes products as a granulated sugar, pearl sugar, lump sugar, brown clayed sugar (icing sugar).
When health experts talk about sugar, they also think of the sugar, which occurs like ingredient in e.g. fizzy lemonades, sweets, cakes and other sweets.

Your Daily recommendations

The experts have therefore estimated that a healthy broom ought to contain at most containing sugar corresponding to 10 % of the food’s energy-content. This amount answers to 30-40 Gs sigh during the day for a kindergarten child, for a school child 45-60 Gs, for a grown woman 55-60 Gs and for a man 55-70 Gs. It shouldn’t be a problem to both eat healthily and at the same time consider your sweet tooth.

Honey is also empty calories

Honey is by and large also clean sugar that the bees have extracted of the flowers’ nectar. Honey contains small quantities of vitamins and minerals, but it’s as little that it’s without importance for the health. Honey is therefore also to be expected to the empty calories.

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