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.

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