Sweets, red meat and fats
Module 2, Unit 5, Level: Advanced
Sweets, red meat, fats, sausages, sugar, occasional consumption, moderate consumption, less recommended
These food groups should be consumed optionally, occasionally and in moderation. Foods of a different nature, which provide energy, but with a high sugar or fat content.
Sweets are made from rapidly absorbed sugars, such as sucrose, glucose, fructose and honey, provide energy and increase the palatability of food and drinks. Due to the glucose content, they help to enhance activity when feeling tired. The brain is able to take up to 20% of what is consumed. Its consumption is vital to replenish glycogen stores. But it is better to avoid excessive consumption of refined sugars as fresh fruits, dried fruits such as dates, sultanas, dried apricots, prunes and smoothies are healthier options.
The recommendation made by the World Health Organisation is to consume unprocessed red meat at least once a week. The recommended amount of meat is between 100 and 150 grams per serving up to a maximum of 500 grams per week. Meat proteins provide a lot of nutritional quality: vitamin B12, zinc, iron and amino acids important for the formation of new tissues. Eating this type of meat has positive effects on the heart and depression and helps cognitive function.
Consume healthy fats instead of unhealthy fats. Olive oil is the main source of fat in the Mediterranean diet. It provides monounsaturated fats that reduce total cholesterol and low-density lipoprotein (or "bad") cholesterol levels. Nuts and seeds also contain monounsaturated fat. Omega-3 fatty acids help lower triglycerides, reduce blood clotting and the risk of stroke and heart failure. Oily fish, such as mackerel, herring, sardines, tuna and salmon, are rich in omega-3 fatty acids.
Typical European sweet products.
Chocolate. Switzerland, Belgium and Italy (in the Pisa region), although not cocoa producers, are the best chocolate producers.
Italian ice cream, dense and creamy with nuts and fruits.
Honey. Strandzhanski manov med with PDO from Bulgaria, honey from the Alcarria in Spain (Guadalajara).
Cane sugar from Motril (Granada, Spain)
Red and cured meats.
Spain. Beef from Avila, Salamanca. Lamb: Lechazo de from Castilla León, ternasco from Aragón, cordero Segureño (Granada). Suckling pig from Castilla. Cured meats, cecina de from León PGI.
Iberian ham from Andalusia: Jabugo (Huelva), Los Pedroches (Córdoba).
Italy. Sausages such as Bresaola and Culatello.
Portugal: Iberian Ham Barrancos.
Avocado from Axarquia (Malaga) Fruit with fats rich in omega 3
Butter from Soria (Spain)
Echiré butter (France)
Olive oil from Andalusia, Picual and Hojiblanca varieties in Spain.
Oil from the Puglia region in Italy.
Oil from the Peloponnese and Crete in Greece.
Reducing red meat consumption to a maximum of two or three times a week and increasing vegetable intake can help prevent some cancers.
Overweight and obesity can lead to certain diseases such as hypertension, stroke, cancer and diabetes, so avoid highly processed products high in fat and sugar.
The consumption of trans fats increases the risk of developing heart disease and stroke. It is also associated with an increased risk of developing type 2 diabetes.
High consumption of sweets can promote overweight and tooth decay.
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