Topic 5 Healthy Eating Guide For Norway

12 recommendations on nutrition

  • Limit your intake of foods and beverages with high calories and low nutritional quality, such as sugary drinks, candies, and snacks.
  • Regular physical activity helps maintain the energy balance of the body.
  • Consume vegetables and fruits in all meals of the day. Half of the five meals per day should be vegetables.
  • One portion is equal to 100 grams and can be, for example, a small bowl of salad, a carrot, or a medium piece of fruit.
  • You can use fresh, canned, frozen, or heated vegetables, fruits, and berries.
  • Prefer boiled or baked potatoes instead of fried potatoes. Potatoes are part of a varied diet, although not included in five meals a day. Potatoes contain more dietary fiber, vitamins, and minerals than white rice and pasta.
  • Legumes, seeds, spices, and herbs such as beans and lentils are not included in the five days. However, their nutrient values are often high, and therefore they are part of a varied diet.
  • Eat a handful of unsalted nuts every day
  • Prefer grain products high in fiber and whole grains and low in fat, sugar, and salt.
  • Your daily whole-grain food intake should include 70-90 grams of whole wheat flour or whole grains. For example, it is equal to:
    • Four slices of bread with a large portion of whole meal bread
    • A bowl of whole-grain cereal and two slices of extra whole grain bread
    • A bowl of oatmeal and a portion of whole-grain pasta or whole grain rice.
  • Two meals a week are equivalent to 300-450 grams of fish. There should be at least 200 grams of fatty fish such as salmon, trout, mackerel, or herring.
  • 6 fish sandwich servings equals 1 dinner serving
  • Choose poultry, lean meats, and meat products low in salt.
  • Limit the amount of cured meat such as bacon or salami that has been cured, salted, or preserved with nitrates or nitrites.
  • Limit consumption of red meat and processed meat to less than 500 grams per week. This equals to two to three dinners.
  • Limit the consumption of dairy products with high levels of saturated fat such as whole milk, cream, high-fat cheese, and butter.
  • Choose dairy products low in fat, salt, and added sugar.
  • Replace foods high in saturated fat with foods with more unsaturated fat.
  • The softer the margarine and butter are at refrigerator temperature, the higher the unsaturated fat content.
  • We usually consume about 10 grams of salt per day. Half of this amount is enough. 10 grams of salt is about a heaping teaspoon of salt.
  • On average, processed foods make up 70-80% of salt intake. Choose foods and ready meals that are low in salt content.
  • Replace some of the salt with fresh herbs and dried spices when preparing meals.
  • Soda, soft drinks, and candy are the primary sources of added sugar in a diet. They provide lots of sugar and energy, but very few nutrients.
  • Drinking water is the best way to quench your thirst. Drinking water instead of sweetened drinks will also prevent dental problems.
  • Be physically active for at least 30 minutes every day