Food-based dietary recommendations

-Automatic translation

Recommendations for adults and children 2 years of age and older

Food-based dietary recommendations - brochure
Dietary reference values for energy and nutrients

A plant-based diet rich in vegetables, fruits, berries, beans, peas, lentils, potatoes, and whole grain products is recommended. Eating fish and nuts and using vegetable oil in cooking is also recommended, as well as consuming a moderate amount of low-fat dairy products and limiting red meat consumption. The consumption of processed meat products, alcohol, and foods that contain high amounts of fat, salt, and sugar should be limited or omitted. It is beneficial to enjoy food and eat mindfully, without distractions.

A healthy and varied diet can differ. The most important thing is that the diet is nutritious and varied and that the amount is appropriate, following the energy needs. This can ensure the body receives the nutrients it needs and contributes to good health and well-being. Following dietary recommendations can also reduce the likelihood of chronic diseases and contribute to a healthier body weight. In addition, consuming a varied diet emphasising plant-based foods is positive for both health and the environment. If the diet is varied, there is no need to take supplements other than vitamin D. However, those who can become pregnant are advised to take folate extra. For more information on the reference values for energy and nutrients, please visit the website of the Directorate of Health.

In general, there is no need to exclude certain foods except in cases of allergies or intolerance. Individuals with allergies or intolerance and those who exclude certain foods for other reasons may sometimes require advice on food choices and supplements from a nutritionist or a dietitian. Individuals with conditions that may affect their nutritional needs, as well as those who engage in elite sports, might need personalised guidance on food choices and supplements. The Directorate of Health publishes specific recommendations regarding nutrition during pregnancy and breastfeeding, for children under two years of age and older individuals. More information on nutrition can be found on the website of the Directorate of Health.

Dietary recommendations are primarily based on long-term and short-term health benefits supported by broad scientific evidence. See Nordic Nutrition Recommendations (NNR 2023). The dietary recommendations are also based on research on the environmental impact of food. In general, what is good for our health is also good for the environment and vice versa.

These dietary recommendations were prepared by an advisory group on behalf of the Directorate of Health, which publishes the recommendations.

A diverse diet makes it easier for us to obtain most of the nutrients our body needs. It is important to remember to choose fresh and minimally processed products as often as possible.

The Dish helps to increase the variety and optimal composition of the diet, making it easier to follow the dietary recommendations. The appropriate proportions on the dish are:

Half the dish should contain vegetables, fruits, and berries.
A quarter of the dish should contain potatoes, barley, wholegrain pasta, whole grain rice, or whole-grain bread.
A quarter of the dish should contain protein-rich foods such as fish, beans, meat, and eggs.
Fat can be added to any part of the meal, e.g. as a sauce with meat or fish, on bread, or as salad sauce on vegetables.

Eating different foods within each category ensures we get all vitamins, minerals, and other bioactive substances. Portion sizes need to be adjusted according to age, gender, and physical activity.

Bioactive substances are a type of substances found in small amounts in plants and certain foods such as fruits, vegetables, nuts, oils and whole grains. Bioactive compounds have effects in the body that can contribute to good health. Examples of bioactive compounds are lycopene, resveratrol, lignan, tannin and indole.

Vegetable foods such as legumes (e.g. beans, peas, and lentils), whole grains (e.g. oats, barley, millet, whole grain bread, and whole grain pasta), nuts, and seeds can be important sources of protein and are also good sources of fibre and other nutrients.

It is best to eat nutritious, high-fibre foods when hungry instead of candy, snacks, cakes, and biscuits. Water is best for thirst, and it is good to aim to drink a few glasses during the day.

Drink little or no soft drinks and limit fruit juice to a small daily glass.

Energy drinks are not for children and adolescents under 18 years old.

It is recommended to select products marked with the Keyhole when possible. The Keyhole is a label that makes it easier for people to choose healthier foods. Products labelled with the Keyhole contain less and healthier fats, more fibre and whole grains, and less salt and sugar than other products in the same category that do not qualify for the label.

Organising shopping and cooking makes it easier to promote a healthy diet and reduce food waste.

Limiting sedentary behaviour and exercising regularly positively impact everyone's health and well-being. See recommendations on physical activity on the website of the Directorate of Health.

There are no known criteria for the harmless use of alcohol. See advice on alcohol and drug prevention on the website of the Directorate of Health.

Health and well-being are important fundamentals for quality of life. It is important to keep the overall picture in mind rather than focusing on specific health factors. The website of the Directorate of Health provides information on the factors that research shows maintain and contribute to good health and well-being.

Eating vegetables, fruits and berries, preferably in all meals and as snacks, is recommended. Eating at least five portions a day and preferably more (up to eight portions) is recommended. At least half of the portions should be vegetables. Choosing different types of vegetables and fruits is best to ensure diversity.

High consumption of vegetables and fruit reduces the risk of cardiovascular diseases and various types of cancer. These foods provide many nutrients, such as fibre, vitamin C, vitamin E, vitamin K, folate, beta-carotene and potassium. Certain types of vegetables, such as dark green vegetables, provide minerals such as iron, zinc, calcium, and magnesium.

One portion of about 100 grams corresponds to approximately one fruit, a handful of berries, or vegetables. Fresh, frozen, canned, and heated fruits, berries, and vegetables are included in the recommendation. Dried fruits are not included. There is no definition of portion size for children. The rule is that a child's handful is considered one portion for children under 10 years old.

Potatoes (preferably cooked or baked) can be part of a healthy and varied diet but are not included in the amount of vegetables and fruit recommended daily despite being root-based and often classified with vegetables. Potatoes are often consumed as a side dish, like barley, rice, or pasta, and are more frequently classified as grains as shown in the Dish model and the food circle. The consumption of processed potato products with added salt and fat, such as french fries and potato chips, should be limited.

Fruit and vegetable juices are not included in the recommendations for vegetables and fruit, but a small glass (100 ml) of pure juice per day can be part of a healthy diet for children aged two years and older. This does not apply to other fruit drinks that contain added sugar or non-sugar sweeteners. Fruit juices contain little or no fibre; therefore, fruit sugar is released more quickly into the bloodstream compared with whole fruit.

The consumption of fruit bars, jam, and juice should be limited, as such foods are energy-rich and are not included in the fruit and vegetable recommendation.

Example of one portion (100g) of vegetables and fruit:

Three to four broccoli branches
One large carrot
One large tomato
Seven cherry tomatoes
Two decilitres of salad
One small banana
One small apple
One small pear
Seven medium-sized strawberries

Using vegetables and fruit as a side dish, as a special meal, and as a topping on whole-grain bread is recommended. It is also good to use vegetables and fruit in as many dishes as possible, such as soups, pasta, pizza, tortillas, meat, fish, and bean dishes. You can use fresh, canned, frozen, and heat-treated vegetables, fruits, and berries.
It is recommended to eat a wide variety of vegetables. Root vegetables such as beets, carrots, parsley root, sweet potatoes, nips, celery root, cauliflower, cabbage, and broccoli are fibre rich. Choosing vegetables in a wide variety of colours gives you different nutrients. Dark green vegetables such as spinach, broccoli, kale, rucola salad and head and heart salad are rich in calcium, folate and iron. Red and orange vegetables such as carrots, tomatoes and peppers are rich in beta-carotene, one form of vitamin A.
Vegetables, fruit and berries, fresh or frozen, are healthy food products. Fresh vegetables and fruit are classified as Keyhole products, although they are seldom packaged and do not bear the label.

Vegetables, fruits, and berries generally have low environmental impacts. The environmental effects are mainly related to the use of pesticides and their impact on biodiversity in designated areas.
Increased consumption of vegetables, fruits, and berries can reduce the consumption of higher-carbon products, which benefits the climate and the environment.
Choosing products that store well such as root vegetables, cabbage, onions, apples, pears, and citrus fruits makes it easier to prevent food waste. Icelandic vegetables, potatoes, and berries must be transported over short distances; thus, there is generally little food waste when transporting and storing.

It is recommended to choose whole grains rather than refined grains, preferably three servings a day, equivalent to 90 grams daily.

High consumption of whole grains and whole-grain products reduces the risk of cardiovascular diseases, type 2 diabetes, and colorectal cancer. They provide fibre and nutrients such as thiamine, folate, vitamin E, iron, and zinc.

Examples of whole grains are rye, barley, oats, wholemeal spelt, and whole wheat. Whole grain products such as whole grain bread, oatmeal, whole grain pasta, whole grain rice, whole grain bulgur, millet, and other whole grain products are also recommended.

Biscuits, muesli bars, and cereals with high sugar, salt, or fat should be consumed in moderation.

Whole grain products use all parts of the grain, including the bran (husk), endosperm (seed white or meal), and germ. Whole grain products, therefore, contain all the nutrients of the grain. They may be used in whole or ground forms, but no part of the grain is removed through sieving.

Different cereals contain different amounts of whole grains. Adults can reach at least 90 grams of whole grains daily by distributing them over several meals.
It is good to choose different kinds of whole grains, such as whole grain bread, oatmeal, barley, whole grain rice, whole grain pasta, and other cereals that contain a lot of whole grains and fibre.
The Keyhole is a good tool to help to choose healthier options within each product category, for example, bread, cereals, rice, pasta, and tortillas.
Fine grain products such as breads containing flour or white wheat contain little or no whole grains and fibre (e.g. white bread, cheese rolls and pizza rolls ) and should, therefore, not be consumed often.

Choose fish as a meal twice or three times a week and as a topping on bread. Use pulses as main dishes and side dishes. Fish and other seafood, pulses, nuts, eggs, and meat are good sources of protein and other nutrients. However, it is recommended to eat little red meat and to limit the consumption of processed meat products because of their effects on health and the environment.

Eating 300–450 grams of fish per week is recommended, which means a cooked quantity, ready to eat. At least 200 grams should be of fatty fish such as salmon, trout, mackerel or herring. It is also recommended to choose lean fish such as cod, haddock, and long. High fish consumption reduces the risk of cardiovascular diseases, Alzheimer’s and cognitive impairment. These beneficial effects are partly related to the fact that fatty fish is rich in long-chain omega-3 fatty acids. Fat fish contain vitamin D. Fish are also good protein sources and contain nutrients such as selenium and vitamin B12. White fish are particularly iodine rich.

It is recommended that pulses be part of the diet. Choose pulses as a main course at least once a week and for sides and toppings. Pulses contain proteins, fibre, and essential nutrients such as folate, potassium, magnesium, iron, zinc, thiamine, and bioactive substances.

Taking vitamin B12 and iodine as supplements is essential for those who eat little or non-animal products.

Lean red meat can be part of a healthy diet but should be limited to 350 grams per week of prepared meat ready to eat. This corresponds to approximately two main meals and some cold cuts (30-50 grams per week). Red meat includes meat from cattle, pigs, and sheep. Red meat contains many nutrients, such as protein, iron, and vitamin B12. however, it is also a source of saturated fats that should be consumed in moderation for health reasons.

Rather choose white meat than red meat. White meat is meat from poultry, such as chicken and turkey.

A moderate consumption of eggs can be part of a healthy and varied diet.

The consumption of processed meat products, both red and white meat, should be limited as far as possible. Processed meat is products that have been smoked or salted, such as bacon, beef, smoked lamb, sausage, pepperoni, nuggets, salted meat, ham and salami. Limited consumption of red meat and processed meat can reduce the risk of colon and rectal cancer.

Fish can be cooked in many ways: boiled, oven-baked, grilled, or used in pasta dishes, fish soup, toppings for pizza, or sushi. Fish can also be used as a spread on bread (e.g. tuna, salmon, trout, sardines, herring, or mackerel) in salads and small dishes, and dried fish as a snack. Leftovers from fish dishes can also be used in salads or as tortilla filling. Choose fish products with a high proportion of fish and low salt.
To increase the proportion of plant-based products, pulses can easily replace meat in dishes, either partially or entirely, such as stews, soups, lasagna, minced meat dishes, and tacos. Similarly, pulses as well as products made from them, such as hummus, pea and lentil puree, tofu, and other similar products, can also be used in salads or as toppings.
Pulses are available in different varieties, ready for use. There are also dried pulses, which need to be soaked, thoroughly rinsed, and cooked before use (see recommendations at mast.is).
Select fish and meat products with the Keyhole label whenever possible.

Fish, eggs, and poultry are the least climate-impactful animal products. Wild fish varieties like cod, squid, haddock, herring, and mackerel produce minimal greenhouse gas emissions.
Emphasis should be placed on fish from sustainable fishing and production from wild stocks and sustainable aquaculture.
Increased consumption of pulses, reduced consumption of red meat, and regular fish consumption favour the climate and the environment. Protein-rich plant-based foods such as pulses, nuts, and seeds have the smallest carbon footprint.
Consumption of red meat (beef and lamb) is the main contributor to greenhouse gas emissions. Negative environmental impacts are linked to methane emissions from ruminants, feed production, land use, and soil erosion.

Drinking or eating 350 to 500 millilitres or grams of milk or dairy products per day is recommended. Choose low-fat, non-sweetened dairy products or cultured milk. Dairy products containing non-sugar sweeteners are not recommended. Calcium-fortified plant-based milk and plant-based milk products can replace milk and dairy products.

Milk and dairy products contain nutrients such as protein, calcium, iodine, and vitamin B12. Calcium is important for bones and teeth, but for calcium to be absorbed by the body, we need to get vitamin D.

Cheese in small quantities can replace dairy products partially. About 15 grams of cheese equals 100 millilitres (1 deciliter) of milk. One slice of cheese in a cheese pack weighs approximately 20 grams.

Plant-based milk and plant-based products can replace milk and dairy products, and it is important to choose plant-based milk fortified with nutrients such as calcium, iodine, vitamin D and vitamin B12. You can use soy, oat, and almond milk, for example. It is not recommended to give rice milk to children under six years old due to its arsenic content.

Dark green vegetables, pulses, nuts and almonds are good calcium sources and desirable to eat regularly.

It is recommended to choose low-fat, unsweetened or low-sweetened dairy products without non-sugar sweeteners, such as milk, skimmed milk, skyr, and cultured dairy products. These products are a good source of calcium and iodine and contain low levels of saturated fats.
It is recommended to limit the consumption of high-fat dairy products such as cream, fat cheese and whole milk. However, in a varied and healthy diet, there is room for these types of foods in small amounts.
For those with lactose intolerance, lactose-free and calcium-fortified plant-based milk products can be a good choice.
It is good to select milk products labelled with the Keyhole.

It is recommended to increase the proportion of soft fats (unsaturated fats) in the diet, which come from vegetable oils, fatty fish, fish oil, nuts, and seeds. Conversely, the consumption of fat sources that contain hard fats (saturated fats), such as butter, butter blends, hard margarine, or tropical oils like palm and coconut oils, should be reduced.

Vegetable oils provide essential fatty acids as well as fat-soluble vitamins. By increasing the proportion of soft fat in the diet at the expense of hard fats can reduce the risk of cardiovascular diseases.

Eating 20-30 grams of unsalted nuts per day is recommended. It is also advised to eat seeds, as nuts and seeds are nutritious foods that contain healthy fats, proteins, fibre, and various vitamins and minerals.

Choose vegetable oils such as rapeseed (canola) and olive oil for cooking and on salads rather than butter, margarine, or coconut oil. If spread is used on bread, soft spreads are recommended. Hummus or pesto can also be used as spread on bread.
The softer the fat products are at refrigerator temperature, the more unsaturated fat they contain.
You can sprinkle nuts and seeds on oatmeal, cultured dairy products and/or salad to get daily nuts.
Choose products labelled with the Keyhole whenever possible. They contain less saturated fat than comparable products.

It is necessary to take vitamin D as a supplement, such as fish oil, fish oil pearls, vitamin D tablets, vitamin D drops, or vitamin D sprays.

D-vitamin is essential for regulating calcium and phosphorus metabolism in the body, making it important for the development and maintenance of bones. Moreover, studies show that vitamin D can reduce overall mortality and cancer mortality.

Recommended intake (RI) for vitamin D*

Infants from the age of 1-2 weeks and children 1-9 years old, 10 μg, 400 International Units (IU)
10 years to 70 years, 15 μg, 600 International Units (IU)
71 years and older, 20 μg, 800 International Units (IU)

*This amount is aimed at maintaining adequate vitamin D levels in the blood but not correcting vitamin D deficiency.

Taking vitamin D supplements, e.g., fish oil, fish oil pearls, vitamin D tablets, vitamin D drops, or vitamin D sprays throughout the year.
Additionally, it is recommended to eat fatty fish at least once a week. Fatty fish is a natural source of vitamin D.
Consuming vitamin D fortified products can also help to maintain or improve vitamin D status.
Try to be in the sunlight when possible and enjoy being outdoors without burning.
Vitamin D is a fat-soluble vitamin and can accumulate in the body and increase calcium levels in the blood. This can cause fatigue, muscle weakness, heart arrhythmias, calcification in the soft tissue, kidney stones and impaired kidney function. Therefore, upper limits are given. Doses above the limit (100 μg or 4000 AE for adults) should only be taken in consultation with your doctor, a nutritionist or a dietitian.

It is recommended to drink tap water when thirsty, with meals, and while exercising. Drinks containing sugar or non-sugar sweeteners, such as soft drinks, energy drinks, iced tea, and juice, should be limited. Children and adolescents should not drink energy drinks, as they contain high levels of caffeine and added sugars or non-sugar sweeteners.

Moderate coffee consumption for adults, corresponding to 1-4 cups per day (maximum 400 mg of caffeine) and tea drinking, can be part of a healthy diet but is not necessary. The positive effects of moderate coffee drinking are thought to be linked to bioactive substances but not to caffeine. These bioactive substances are also present in other foods of plant origin, such as fruits, berries and vegetables.

Sweets, snacks, cakes, biscuits, ice cream, sweet drinks, and other foods that contain a lot of sugar, salt, and/or saturated fats are recommended to be limited. However, in a varied, healthy diet there is room for these foods occasionally, in small amounts.

Products high in added sugars and/or saturated fat are energy-dense and often provide little of essential nutrients but can take up place from healthy and nutritious foods. High consumption of sugary soft drinks can increase the risk of obesity, cardiovascular diseases and type 2 diabetes. In addition, high consumption of sugary foods increases the risk of dental damage. High consumption of beverages containing non-sugar sweeteners may increase the risk of type 2 diabetes or cardiovascular diseases.

It is recommended to limit or avoid drinks with sugar or non-sugar sweeteners, such as soft drinks, energy drinks, iced tea, and juice.

It is advised that children and adolescents should not consume energy drinks at all, as they contain high levels of caffeine in addition to containing added sugars or non-sugar sweeteners.

Caffeine is addictive. Children and young people are more sensitive to caffeine than adults because their body weight is lower, so they tolerate less. Those who consume a lot of caffeine can experience heart rhythm disturbances, headaches, dizziness, nausea, and feelings of anxiety and restlessness. Consumption of caffeine also negatively affects sleep and sleep quality.

It is best to drink water when thirsty and with meals because tap water is the best beverage.
Sparkling water without citric acid can also be a good alternative to soft drinks and fruit juices.
By limiting the availability of candy, snacks, cakes, biscuits, and sweet drinks makes it easier to avoid overconsumption of these products.
Eating more fruit and unsalted nuts than candy, biscuits, and cakes is generally recommended. For example, it is good to offer fruit and berries as desserts.

The production of low-nutrient foods such as candy, chocolate, ice cream, cakes, biscuits, and soft drinks can have negative impact on the environment. These products often contain high levels of cocoa and tropical oils, such as palm oil. Cultivating these raw materials is usually done in southern countries and can have negative effect on biodiversity.
The emissions of greenhouse gases from sugar production are low, but the environmental impact of sugar production can be negative.

Salt intake should not exceed 6 grams per day. High salt intake can increase blood pressure and cardiovascular disease risk. The majority of salt in food comes from processed foods such as processed meat products, packaged soups and sauces, ready-to-eat meals, fast foods, and bread and cheese. Many spices, broths and stocks can be high in salt.

One gram of salt gives about 0.4 grams of sodium (Na).

Choose low-processed foods, as high-processed foods are usually high in salt.
Choose food products with low salt content and limit the use of salt in cooking and on food.
Read the nutrient labels on food packaging and choose the lower salt option as often as possible.
Use of salt can be reduced in small steps and a variety of other spices and herbs can be used instead.
Choose products labelled with the Keyhole symbol whenever possible, as they generally contain less salt.

No safe limit is known for alcohol. It is recommended to use as little alcohol as possible or to avoid it completely. Children, adolescents, and pregnant women should not consume alcohol.

Alcohol has harmful effects on all organs of the body. Alcohol consumption increases the risk of breast cancer and gastrointestinal cancer. Alcohol consumption can also lead to liver disease and is associated with increased mortality and a lower quality of life.