Nutrition guidelines

There is so much information about food that it may be hard to keep up. Nutrition recommendations provide guidelines for building a health-promoting diet. A good diet is diverse, and it consists of several different foodstuff.

The Food Pyramid

The food pyramid describes the amount of different food groups in a good diet. Vegetables, fruits, berries and whole grains are the base for the pyramid, and they should be favoured in one’s diet. Pick up treats from the top less often.

It is important to find the most suitable and tasty foods for yourself in all different food groups:

• Fruits: The range is wide, choose the ones you like. One likes bananas and blueberries, the other kiwi and raspberries. Also, feel free to try different kinds of vegetables!
• Whole grain cereals: It is ok not to eat porridge if you eat muesli and whole grain bread instead. You will get the benefit of whole grains when you eat, for example, three pieces of rye bread, a plateful of oat porridge and a fair desi of boiled barley groats a day.
• Dietary fats and nuts: The body needs good fats from food on a daily basis. Prefer sources of polyunsaturated fatty acids such as fish, vegetable oils (e.g. rapeseed and canola oil), and vegetable oil-based spreads. Eat nuts and seeds as well.
• Dairy and plant-based products: If milk products are not suitable for your stomach, you may choose soy products or oat milk. Choose dairy products that are low in fat, and plant-based products that are supplemented with vitamins.
• Legumes and plant protein products: Legumes such as peas, beans and lentils should be eaten daily. It is a good idea to start adding them to your diet gradually, and with different species.
• Meat products: Red meat and poultry is recommended to be eaten no more than 350 grams per week, or about 50 grams per day. Consume processed meat products as little as possible.
• Goodies: Soft drinks, sweets and pastries, and processed meat products such as cold cuts and sausages fall into this category. They also have their place in the diet, but enjoy them in moderation.

Hydration

Did you know that you need to drink at least 1–1.5 liters of liquids per day? Water is the best drink when feeling thirsty, in addition to which low-fat milk and plant-based milk drinks are suitable drinks at meals. Sugary juice and energy drinks, as well as sodas, are for more special moments.

Light drinks should also be used occasionally. Both light and sugary sodas are acidic and corrode tooth enamel, too.