The proportion of fat should be 30% of the energy intake

A lavish New Year's feast has become one of the traditions. But even during the holidays there is room for healthy eating. Moreover, this concept even has norms.

"This is not starvation and refusal of certain products. It is not a diet or any current, like vegetarianism. It is nutrition that meets safety requirements and creates conditions for physical and intellectual development, life activity of a person and future generations," explained Anna Kondratieva, the chief nutritionist of the Ugra Health Department.

Even useful food can "go sideways" if there is too much of it. Therefore, the expert advises, firstly, not to overeat. And secondly, strive to keep the share of fats to 30 percent of the total energy consumed: a day is three tablespoons of vegetable oil or two avocados, or 100 grams of peanuts, or 100-140 grams of soybeans.

"Free sugars leave 10 percent of your diet to free sugars. For a person consuming about two thousand calories a day, that's 12 teaspoons. We take into account all the sugar that is present in honey, syrups, juices," says the doctor. - Salt should be present in our daily diet in the amount of less than 5 grams per day (a teaspoon without a slide)".

She also advised to eat at least 400-500 grams of fruits and vegetables a day. And it is better if they are not root vegetables, which contain a lot of starch.