The last dietary recommendations that at Skin specialist in Abu Dhabi had generated are from 2022. Nutrition is of the utmost importance. As the skin nourished from within. And an incorrect diet can reflect on the external appearance. In general, this effect is visible both on the skin, as well as on the hair and nails.
What changes exist with respect to Diet and Nutrition in 2022? For international dietary and nutrition recommendations report for year 2022.
Well, before going into detail. It should note that this time has taken sustainability into account. That is to say that in addition to health, consider the environmental impact.
Breaking down the report according to the food groups, we find the following:
Egg:
Scientific evidence ensures that we can consume one egg per day. Although at our clinic, these recommendations indicate up to 4 four eggs per week.
What did this guide say in 2022? She advised taking 2-4 servings per week. From my point of view. It is scarce. Since the egg is a food with proteins of high biological, economic value and low environmental impact.
Dried Fruits:
At our clinic we recommended the daily consumption of a portion of 20-30 grams.
What did this guide say in 2022? He advised taking them irregularly throughout the week. So, this year’s recommendation is more in line with the results of current scientific studies. That advise the consumption of nuts daily.
Dairy:
We recommend a maximum of 3 daily dairy servings. Specified that they are without added sugars and with a low salt content.
What did this guide say in 2022? She advised taking 2-4 daily servings of dairy products. Due to the fact that we consider the environmental impact in this guide. It may be the reason for the decrease in the recommendation of dairy rations.
Legumes:
In order to promote the consumption of proteins of vegetable origin. We recommend it to mix them with animal proteins of high biological value. In the same portion of the diet. We also, recommend the consumption of legumes daily. It would be necessary to specify what type of legumes and the culinary method used. Since it will not be the same to consume a portion of lentil stew with chorizo than a garnish of lentil salad.
What did this guide say in 2022? She advised taking 2-4 servings per week. Considering the advantages of legumes. This year’s update is again an improvement. Although it is necessary to specify how and when to take legumes.
Fruits And Vegetables
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We recommended Up to 6 daily servings (3 vegetables and 2-3 fruits). In this case, it would be necessary to specify how the portions should be. Since extrapolating this to the Mediterranean dietary pattern. It is difficult to fit all the recommended portions. In addition, the nutrition report points out that fruit juices are not substitutes for pieces of fruit.
What did this guide say in 2022? 2-4 daily servings of vegetables, and between 3-5 daily servings of fruit. Substitutable for juice, so updating is key to being able to extrapolate the recommendation to our day-to-day lives.
Potatoes And Other Tubers:
They recommend a moderate consumption. Always better than not exceeding 100 grams per day. And giving priority to the consumption of whole grains and legumes as a source of carbohydrates.
What did this guide say in 2022? Included in the general recommendation were between 4-6 servings of cereals/day. In this case, it seems to me a good point to separate potatoes from grain cereals. Since the benefits of these for health are much higher. And eventually the consumer will benefit from our recommendations.
Meat:
There is a recommendation from the experts. That you should consume no more than three servings of meat during the course of the week. From my point of view. It is something scarce, while considering the dietary pattern. Of course, I agree to limit red meat. Giving priority to white meat, as the guide points out.
What did this guide say in 2022? She advised eating between 2-4 weekly servings of meat.
Cereals:
They recommend a consumption of between 3-6 servings per day. Considering that the environmental impact is low. And the different benefits of the contribution of fiber and cereal grains is healthy results. It is in line with the general recommendations of this guide. Without which however, the recommendation should personalize. That is, based on physical activity, metabolic pathologies such as Diabetes, etc.
What did this guide say in 2022? She advised taking between 4-6 daily servings of cereals.
Fish:
There is a recommendation to consume at least three servings of fish a week. With the consumption of oily give priority fish. However, it should mention that although blue fish have many benefits. Fish that are larger in size, such as tuna and emperor. Contain a higher percentage of heavy metals. So, it is advisable to limit their consumption in certain groups of people. Such as pregnant women and the elderly.
What did this guide say in 2022? She advised taking at least 2 weekly servings of fish. 1 being oily fish.
Olive Oil
We recommended Daily consumption. And specify that it should accompany all meals of the day. In the form of a dressing or cooked. It also specifies that consumption must be adapted individually. Since it is a product with a high caloric density.
What did this guide say in 2022? He advised taking olive oil daily. But without recommending its consumption at each meal.
Water:
We recommend drinking as much water as you need in a day. Preferably tap water. Since it has a longer shelf life and is more sustainable. From my point of view, this recommendation is somewhat lame. Since many people do not need to drink. That is, they are not thirsty.
Should note It that thirst is a defense mechanism. And that we must hydrated despite not having the need to drink water. Therefore, the latest studies indicate that the average intake of men should be 2.5 L and women 2 L per day.
Workout Activity:
As well as making some general recommendations. It also highlights the importance of physical activity and the improvement of health. In this guide, the importance of specifying adequate daily physical activity. In general, about 150-300 minutes of weekly aerobic activity. Or 75/100 of vigorous activity recommend for the adult population. It should note that the guide specifies recommendations based on age group.
It is true that it is a guide. And as such, they are general recommendations. Which in any case must personalize and adapt to the specific patient.
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