What is essential in a health-promoting diet is the whole, and individual foods do not make the diet healthy or unhealthy. A regular meal rhythm keeps you refreshed and makes it easier to control your eating. Reasonable portion sizes and eating at regular intervals also promote weight management and normal abdominal function. Long meal intervals and too low doses predispose to snacking and overeating at the next meal. A varied and varied diet also offers tasty flavors.

A diverse diet and the relationships of food groups are described by a food triangle. The foods at the bottom of the triangle are preferred in daily food choices. The foods on top of it can be part of a varied diet from time to time but are not part of a health-promoting diet when consumed daily. It is a good idea to gather the main meals according to the plate model.

Food triangle.

The foods are grouped according to their nutritional content and the recommended frequency and amount of use. The dishes in the lower and middle sections are good to eat daily. Those at the top are eaten moderately and those at the top are sparingly or rarely eaten. In this way, all the necessary nutrients are obtained in the right proportions. Photo: State Nutrition Advisory Board.

PicturePlate model. The plate model helps to put together a varied and recommended meal.

1) Filling the plate is started with vegetables, such as grated and salads, which are taken from at least half of the plate.

2) Just over a quarter of the plate is filled with potatoes, rice, or pasta.

3) Less than a quarter of the plate is left as a portion of fish, meat, or sausage food. Soups, stews, and vegetarian dishes are also suitable for main meals.

4) You can choose to skim milk, skim milk, or water as a food drink. A slice of bread can be added. A portion of fruit or berries is suitable for dessert. The plate thus assembled contains 1600 kJ or 400 kcal. This is perfect for a light work person’s lunch. When more energy is needed, it is recommended to increase the proportion of bread, potatoes, or rice. The proportion of meat can also be slightly increased.

Vegetables, fruits, and berries

The basis of the diet is vegetables, fruits, and berries, which are recommended to eat at least a pound a day. In practice, this means 5 to 6 servings that can be assembled by eating some vegetable, fruit, or berry with each meal. One serving is, for example, a medium-sized apple, 1 dl blueberries, or 1.5 dl salad. Versatility is obtained by varying the use of different ingredients, both as cooked food ingredients and as such.

Cereals and potatoes

The next level of the food triangle is made up of whole-grain products such as whole-grain bread, flakes, groats, muesli, pasta, and rice and potatoes. Whole grains are rich in fiber, vitamins, and minerals. The high-fiber product contains at least 6 g / 100 g of fiber. When choosing cereal products, you should pay attention to the salt content and choose options with less salt.

The recommended amount of cereal products is about 6 servings for women and 9 servings for men daily. Six servings can consist of, for example, a plate of wholemeal porridge for breakfast, 1 dl of boiled wholemeal rice and 1 slice of wholemeal bread for lunch, 1 dl of boiled wholemeal pasta for dinner, and 1 piece of wholemeal bread for dinner. For men, nine servings can be achieved, for example, by increasing the portions of rice and pasta and adding one slice of wholemeal bread for breakfast and a snack.

Potatoes provide carbohydrates, vitamin C, and several minerals. The use of potatoes in studies has not had any specific health-promoting, but not detrimental, effects. Thus, potatoes can be used as part of a varied diet. In the production of potatoes, it is worth favoring cooking and baking in the oven without cream and fat. Fatty potato dishes, such as french fries, should only be used occasionally.

Dairy products

Dairy products are good sources of protein, calcium, iodine, vitamin D, riboflavin, vitamin B 12, and zinc. The need for adult calcium covers 5 to 6 dl of liquid dairy products (eg milk, buttermilk, yogurt, chill, and curd) and 2 to 3 slices of cheese daily. It is good to favor non-fat and low-fat alternatives from dairy products, because high-fat, ie hard fat, is obtained from high-fat dairy products. Low-fat liquid dairy products with a fat content of up to 1% and cheeses with a fat content of up to 17%. Dairy products can be replaced with herbal products such as soy, oat, or rice products with added calcium, vitamin D, and iodine.

Meat, fish, eggs, and beans are all options.

Protein-rich foods include meat, fish, eggs, and lentils. It is recommended that red meat (beef, pork, and mutton) be used judiciously. The appropriate amount of cooked red meat and meat products is a maximum of 500 g per week, which corresponds to 700-750 g of raw meat. Since the fat in red meat is mainly saturated, ie hard fat, it is a good idea to favor low-fat alternatives when using it and to pay attention to the amount of salt in meat products as well. Instead of red meat, a better choice is skinless poultry (chicken and turkey) meat because it has less fat and has better fat quality.

In addition to protein, fish is a good source of unsaturated or soft fat and vitamin D. It is recommended to eat it at least 2-3 times a week. The nutrient and contaminant levels of different fish species vary, which is why it is recommended to use them in a variety of ways. Eggs provide many necessary nutrients, but in some Finns, the cholesterol contained in their yolk is efficiently absorbed. If your blood cholesterol level is elevated or your family has elevated cholesterol levels, it is a good idea to limit the use of eggs to 3-4 pieces per week. Legumes (soy, beans, lentils, and peas) are recommended to be used with main meals weekly. About a deciliter of cooked legumes corresponds to one serving of meat per adult.

Vegetable oils, margarine, nuts, and seeds

Of the dietary fats, health-promoting choices include vegetable oils and vegetable fat spreads made from them because they are rich in unsaturated fatty acids. These fatty acids are required, for example, for the regular functioning of the heart and circulatory system, as well as for resistance maintenance. Linoleic acid and alpha-linolenic acid are necessary unsaturated fatty acids. They cannot be produced by the body and must be acquired through diet. They can only be produced from liquid and soft vegetable fats.

Margarine or vegetable fat spread with at least 60% fat and a Heart Mark is recommended as bread fat. When cooking, you should prefer vegetable oils or a bottle of margarine and box margarine with at least 60% fat with a Heart Mark. An oil-based salad dressing is also a good source of soft fat. Sufficient soft fat is obtained by using ½-1 tablespoon of oil-based salad dressing, 5-6 teaspoons of fatty (at least 60%) vegetable fat spread on bread and vegetable oils, running margarine or vegetable fat spread in cooking.

Nuts, almonds, and seeds are also good sources of soft fat. They should be enjoyed as is without salt, chocolate, or another icing. A suitable amount is about 2 tablespoons (30 g) per day. Half of this amount may be from the seeds of oilseeds such as flax and sunflower.

Drinks

The need for fluid is individual and is affected by, for example, age, amount of exercise, and ambient temperature. In most cases, you can get enough fluid by drinking 1–1.5 liters, or 5–8 glasses, in addition to the fluid you get from food every day. To quench your thirst, the best drink is water. Mineral water is also suitable as a thirst quencher if it does not contain sugars, salt, or acids that damage teeth. Recommended food drinks are skimmed milk or milk containing up to 1% fat, water, or unsalted mineral water. Good choices for soy, rice, oats, and other plant-based drinks include sugar-free, calcium-supplemented options.

The acidity of soft and sports drinks, juices, and flavored mineral waters damages tooth enamel. For this reason, they are not recommended to drink repeatedly. Acids harmful to teeth (citric, malic, ascorbic, and phosphoric acids) are present in beverages both naturally and when added. Carbon dioxide does not damage teeth. Sugary drinks easily provide a lot of energy, which predisposes them to gain weight. Sugar is also harmful to teeth. Whole juices and nectars are not recommended as thirst quenchers because they naturally contain both sugar and acids. They can be drunk with a glass (2 dl) daily with a meal. Sugar-based drinks can be replaced with non-energy light or light drinks. They are mostly acidic,

Coffee and tea can be used in moderation on a daily basis. Of the coffees, it is recommended to use filter coffee instead of pan coffee and drink their coffee without sugar, skim milk, or cream. Good choices for coffee or tea milk are skimmed, first or light milk, and oat-based coffee milk-type products. Coffee and tea are not advised for children under the age of 15, pregnant women, or caffeine-sensitive individuals due to their caffeine level.

Vegetables, fruits, and berries in the diet

Vegetables, fruits, and berries are rich in vitamins and minerals necessary for the body in relation to energy. The fiber they contain brings a feeling of satiety, evens out the rise in blood sugar after a meal, and promotes stomach function. The use of vegetables, fruits, and berries has several health-promoting effects, which is why it is recommended to eat at least a pound a day. Vitamin-mineral preparations do not provide the same health benefits as the use of plant products and the use of vegetables, fruits and berries cannot be replaced by food supplements.

The daily vegetable portions can be summarized, for example, as follows:

Although the use of vegetables, fruits, and berries has quadrupled since the 1950s and has continued to increase in recent years, for many the use remains low. It is a good idea to increase the use of vegetables in small steps so that they become an easier part of everyday life. Below are some tips for increasing usage.

1. Keep it easily accessible

Peel a squash, grate it or slice the cauliflower into the refrigerator
Place the fruit on the table

2. Use in cooking

Suitable for soups, sauces, and box dishes
The taste is, for example, tomato, onion, or pepper
Add vegetarian dishes to the menu

3. Start with vegetables: first take half of the plate with vegetables and then the main course

4. Prepare desserts from fruits and berries

5. For a snack, put vegetables on top of the bread and berries with yogurt

6. Use in baking

Add the grated dough to the breadcrumbs or berries to the muffin batter

7. Make a smoothie

8. Agree with yourself on a goal, e.g .:

This week I eat a daily snack of fruit
I always buy something new vegetable to taste on a shopping trip
Increase the number of vegetables with warm meals throughout the week

Fat quality

Fat is required by the body as a building block for cells, hormones, and an energy source, among other things. The recommended amount of fat is 25-40% of the energy of the food. Lower fat intake makes it more difficult to get essential fatty acids and fat-soluble vitamins and is not beneficial for cardiovascular health. The quality of the fat is more significant than the quantity.

Dietary fats consist of fatty acids which, by their structure, can be divided into three categories: saturated, monounsaturated, and polyunsaturated. Fats containing mostly saturated fatty acids are called hard fats and fats containing mostly unsaturated fatty acids are called soft fats. Hard fat is identified by the fact that it is hard at refrigerator temperatures, such as butter, coconut oil, and meat fat. Soft fats are soft at refrigerator temperatures, such as vegetable margarine, or even liquid, such as rapeseed oil. Hard fat is usually animal fat and soft fat is vegetable fat. Exceptions to this are coconut, palm, palm kernel, and shea oils and fats, which are hard fats of vegetable origin, and fish fats, which are soft fats.

Hard fat in food increases blood cholesterol and replacing hard fat with soft fat reduces it accordingly. Soft fats contain important fatty acids such as linoleic acid (omega-6 fatty acid) and alpha-linolenic acid (omega-3 fatty acid). They cannot be produced by the body and must thus be acquired from diet

. The intake of essential fatty acids is secured by 6 teaspoons of margarine (at least 60% fat) and 1-2 tablespoons of oil or oil-based salad dressing daily. The box below contains tips on how to improve fat quality in practice

Add soft fat

choose margarine or vegetable fat spread with at least 60% fat on the bread and a Heart Mark
use vegetable oils or running margarine or recommended bread fat for cooking and baking
add ½ – 1 tablespoon of oil or oil-based salad dressing to the salad
eat fish at least 2-3 times a week, varying between fish species
eat 2 tablespoons unflavoured nuts, seeds or almonds daily

Reduce hard fat

choose skimmed or low-fat (≤1%) dairy products and low-fat (≤17%) cheese
replace high-fat meat and meat products with low-fat (≤7% fat) meat, poultry or fish
select options with up to 4% fat as a slice
reduce the use of butter, butter-vegetable oil sauce, and cream
use high-fat foods, pastries and sweets only occasionally

Omega-3 and omega-6 fatty acids are unsaturated fatty acids. The name Omega comes from its chemical structure and describes the location of the first double bond in the carbon chain. These fatty acids are obtained from the same sources as other unsaturated fatty acids: vegetable oils, margarine, fish, nuts, and seeds. Good sources of omega-3 fatty acids include canola, rapeseed, flaxseed and camelina oil, and walnuts, while omega-6 fatty acids are obtained from canola, sunflower, and soybean oils. EPA, or eicosapentaenoic acid, and DHA, or docosahexaenoic acid, are longer-chain omega-3 fatty acids obtained especially from fish.

The figure below shows the fatty acid compositions of various vegetable oils and butter. The color red describes the proportion of saturated fatty acids, or hard fat, in fat. The proportion of monounsaturated fatty acids is described in yellow. The proportion of polyunsaturated omega-3 fatty acids is described as light green and the proportion of omega-6 fatty acids is dark green. Yellow and green together describe the proportion of soft fat. The recommended ratio is at least two-thirds soft fat and no more than one-third hard fat.

Based on the fatty acid composition, the best choice is rapeseed oil or equivalent rapeseed oil. These oils provide alpha-linolenic acid, which is a good omega-3 fatty acid, and many Finns would have a higher intake. Other sources of alpha-linolenic acid include linseed, camelina, soybean, walnut, and hemp seed oils. Olive, avocado, pumpkin seed, and sunflower oils are also good sources of soft fat, but they contain little alpha-linolenic acid. These oils can be used alongside an oil containing alpha-linolenic acid.

Quality of carbohydrates

Dietary carbohydrates include sugars, starch, and dietary fiber. Carbohydrates' fundamental role is to provide energy for the body to function. Many carbohydrate sources also supply important fibers, vitamins, and minerals to the body. The recommended intake of carbohydrates is 45-60% of the energy of food. According to the Finravinto 2012 survey, Finns get most of their carbohydrate grain products. Other sources include fruits and berries, dairy products, sugar, and sweets.

The quality of carbohydrates is important. Recommended sources of carbohydrates are whole grains, vegetables, fruits, and berries. In whole grains, all parts of the grain are used, but in white cereals, only the kernel is used. Most of the fiber, vitamins, and minerals in grain are in the husk of the grain, so whole grain products contain more of these nutrients than low-fiber grain products. Products made from low-fiber cereals and high-sugar products should be used with care.

High fiber = at least 6 g / 100 g of fiber *

crispbread, sourdoughs: at least 10 g / 100 g

Fiber equalizes the rise in blood sugar after a meal and promotes intestinal function. It reduces the energy content of the food and increases the feeling of satiety after a meal, which makes weight management easier. A high-fiber diet prevents type 2 diabetes and improves glucose metabolism in people with diabetes. In the gut, fiber binds cholesterol and bile acids, which reduces the absorption of cholesterol and lowers the level of LDL cholesterol in the blood. High fiber intake also reduces the risk of bowel cancer.

Sugar provides a lot of energy, but no protective nutrients at all. High sugar consumption lowers diet quality and predisposes to obesity. Continuous use of sugar also increases blood sugar levels and damages teeth. The recommended intake of sugar is less than 10% of energy intake. In an adult 2000 kcal diet, this means no more than 50 g or just over half a decade of sugar per day.

The natural sugar in fruits, berries, vegetables, and dairy products does not have to be avoided!

Added sugar is obtained from, among other things, sugary drinks, confectionery, cereals, fruit or berry dishes, and dairy products. The use of added sugar should be reduced, paying particular attention to the use of sweets, sweetened dairy products, biscuits, and pastries. In addition, it is good to reduce the use of sugary juices, soft drinks, and energy drinks.

Protein in the diet

Protein is needed for, among other things, energy production, tissue regeneration, and the normal functioning of the immune system. The recommended protein intake for a healthy adult is 10-20% of food energy or 1.1-1.3 g per kilogram body weight. For example, a person weighing 60 kg needs 66 to 78 grams of protein daily. A mixed diet usually provides enough protein when eaten according to consumption. As you age, the need for protein becomes more pronounced because the amount of food you eat also often decreases. For the elderly, the recommended protein intake is 1.2 to 1.4 g per kilogram body weight. The need for protein may increase due to the disease.

Good sources of protein include milk and dairy products, meat, poultry, fish, eggs, and legumes. The table below summarizes examples of good protein sources and protein amounts per dose.

Adequate protein intake is important. Protein increases the feeling of satiety, which facilitates weight management. However, a high protein intake is not beneficial because the excess protein is stored as fat. A high protein intake strains the kidneys and unifies the diet. If not enough energy is obtained, the protein is used to produce energy.

The stores offer a variety of protein-rich products, such as protein drinks, bars, and curds. For example, a protein bar or curd maybe a snack, but heavy use is not recommended. Some protein products are also high in sugar or saturated (hard) fat. When used regularly, you should pay attention to the amount of sugar and fat in the product. From protein and snack bars, it’s a good idea to choose fiber-containing alternatives.

Calcium and vitamin D in the diet

Calcium is needed as a building block for bones and for the normal functioning of muscles, the nervous system, and the circulatory system, among other things. Dairy products are high in calcium. Fish, cabbage plants, and tofu are other sources of calcium. The recommended calcium intake is 900 mg/day for 10-20-year-olds and 800 mg/day for adults. For adults, daily needs are secured by, for example, 5–6 dl of liquid dairy products and 2–3 slices of cheese. The table below summarizes the good sources of calcium and the amounts of calcium they contain per dose.

Vitamin D is needed for calcium absorption and bone formation. The recommended total vitamin D intake is 10 μg / day for those under 75 years of age and 20 μg / day for those over 75 years of age. Vitamin D intake is primarily secured through food and, if necessary, a dietary supplement is used. However, vitamin D supplementation of 10 to 20 μg / day is recommended for all people over the age of 75, depending on the vitamin D content of the diet. The sources of vitamin D in the Finnish diet are D-vitaminized dairy products and plant-based drinks, D-vitaminized bread fats, and fish. The table below summarizes good sources of vitamin D and amounts of vitamin D per dose.

Use a vitamin D supplement if you don't receive enough vitamin D from your diet. The recommended dose of vitamin D is 10 μg / day for children under 2 years of age and 7.5 μg / day for children aged 2 to 17 years throughout the year. For 18-74-year-olds, a vitamin D supplement is recommended at 10 μg / day in October-November if there are no vitamin D-containing dairy products, fat spreads, and/or fish in daily use. For those over 75 years of age, a vitamin D supplement of 20 μg / day is recommended throughout the year, or 10 μg / day if regular use of vitamin D-containing dairy products, fat spreads, and/or fish. To guarantee complete consumption, pregnant and lactating women should take 10 g of vitamin D each day throughout the year.

Salt in the diet

Salt raises blood pressure, so reducing salt intake can help prevent high blood pressure and treat high blood pressure. High salt intake also strains the kidneys and predisposes them to osteoporosis.

The largest single source of salt in Finland is bread, so it is worth choosing low-salt alternatives (salt <1.0%). Other sources of salt include hot foods, bread, cheeses, sausages, cold cuts, salted spice mixes, broth preparations and condiments, and high-salt snacks. Even if no salt is added to food, it accumulates unnoticed in foods as hidden salt. The recommended intake of salt for adults is a maximum of 5 g, ie a teaspoon per day. This amount includes the hidden salt in the food and the visible salt added to the food. It is advisable to gradually reduce the use of salt with small changes. The taste buds get used to less salt in a few weeks.

1. Compare the salt content of foods and choose options that contain less salt