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Diet recommendations and the recommended daily intake of nutrients are primarily preventive recommendations intended for healthy people to promote health in the short and long term.
However, they are not tailored to the needs of individuals with diseases that could affect the demand for nutrients.
The recommendations are usually unsuitable for those with chronic infections, low absorption of nutrients, or metabolic disorders, nor as a nutritional treatment for diseases or weight loss. The recommendations may also need to be adapted to individuals or groups with special dietary needs. In those cases, people are advised to get individualised nutritional advice from a licensed nutritionist.
Diet recommendations and recommended daily intakes of nutrients are helpful in various ways, among others as:
Guidelines for planning menus for groups of people, e.g. school meals or at workplaces, for food producers and those in charge of nutrition education.
Criteria for evaluating the intake of nutrients among groups or nations.
Basis for strategic planning in the field of food and nutrition, e.g. health plan.
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Following dietary recommendations makes it easier to ensure the body gets the nutrients it needs and promotes good health and well-being. This can reduce the risk of chronic diseases and help maintain a healthy body.
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In general, nutritional requirements can be fulfilled by a varied and well-balanced diet. However, Icelanders are advised to take vitamin D as a food supplement, either fish oil or vitamin D tablets. Certain groups of people may need supplements; for example, women who may become pregnant are advised to take folate.
It has not been demonstrated that consuming nutrients in the form of food supplements reduces the risk of chronic diseases or has other health benefits in healthy individuals who eat a varied diet that meets their energy needs.
However, many studies indicate that high consumption of certain nutritional supplements, mainly vitamins with antioxidant activity, may even increase the risk of adverse health effects. There is, therefore, no scientific rationale for using supplements to compensate for a poor diet.
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No, the recommendations are not intended to promote weight loss. Everyone benefits from eating according to recommendations, regardless of body type. Most studies on weight loss show short-term results, but most people find it challenging to maintain weight loss for a long time or several years.
Low-carb diets, which have yet to be well defined and can include anything from very low to high amounts of carbs per day, have recently been hailed as a good way to lose weight. According to a systematic review, such a diet works better in the short term for weight loss than a low-fat diet.
However, in the long run, such a diet is just as difficult to stick to as other diets, and after a year, no difference in weight loss can be seen when looking at different diets.
Consequently, the general public must focus on healthy lifestyles, such as following recommendations on a healthy diet, daily exercise, good sleep habits, and limiting stress, rather than focusing on weight loss.
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All vegetables and fruits that you eat count. However, the following products are not included in 5 per day: Potatoes, fruit juice, nuts, and dried fruit.
Potatoes - Although potatoes don't count in 5 per day, they can still be part of a healthy diet.
Fruit juice - Eating fruits rather than drinking them is recommended, as drinks provide less satiety due to the lower fibre intake. It is easy to take in a lot of calories by drinking fruit juices, but they can contain just as many calories as soft drinks. On the other hand, a small glass of pure fruit juice can occasionally be considered part of a healthy diet, although it does not count as 5 per day. The same applies to home-pressed juices.
Regarding 'smoothies' and 'boosts' made from vegetables and fruits, all nutrients are included, including fibre, so it can be an acceptable way to eat more vegetables and fruit.Nuts and dried fruits - Eating 30 grams of unsalted nuts daily is still recommended since nuts contain healthy fats that have a preventable effect on cardiovascular diseases. Both dried fruits and nuts are good alternatives to candy and other sweets. However, these are energy-rich foods, much more energy-rich than fresh fruit, and therefore do not count in 5 per day.
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Children are also advised to eat five portions a day like adults, but they need smaller portions up to age 10.
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Coarse vegetables include broccoli, cauliflower, white cabbage, and root vegetables such as swedes, beetroot, and carrots. Such vegetables are particularly naturally rich in fibre.
Finer and more watery vegetables include, for example, tomatoes, lettuce, cucumber, and peppers.
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Yes, there is believed to be a difference in the effects of fructose on the body, depending on whether it comes from fruit or pure fruit juice. Sugar from fruit is more slowly exported into the bloodstream than fruit juice or sugary drinks. A higher amount of fibre in fruit has an effect, but fibre has a variety of positive effects on health; for example, it slows down the absorption of sugar from the small intestine into the bloodstream and increases the feeling of satiety.
For further details, see an article in Læknablaðið (Icelandic).
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This means consuming more whole grain products, fruit, and vegetables rather than reducing consumption of refined carbohydrates, i.e. sugar, white wheat, white pasta, white rice, bread that is low in fibre, and foods high in sugar. In this way, the recommended fibre intake of at least 25–35 grams per day for adults can be reached.
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Whole grain products refer to products where all parts of the grain are used in production, i.e. husk/bran, meal, and germ. The grain may either be unground or ground into a coarse flour but may not be sieved. Therefore, in whole grain products, all parts are present in the same proportions as in the grain itself. Whole grain products, therefore, contain all the nutrients of the cereal.
Examples of whole grain products:
Whole wheat, rye, barley, oats, and maize, as whole grains or as ground
Various types of bread such as rye bread, whole wheat bread, whole grain flat cakes, crispbread
Various types of porridge, e.g. oatmeal and barley porridge
Whole wheat pasta
Brown rice
Whole grain bulgur
Certain types of muesli and breakfast cereals
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Eating fish two to three times a week as a main course is recommended. A standard portion of fish is about 150 g. Ideally, one of the fish meals should be oily fish such as salmon, char, halibut, or mackerel.
Regular consumption of oily fish may reduce the risk of cardiovascular disease. Both oily and lean fish positively affect health, but the nutritional content is different; therefore, eating both is important.
In the case of salty sea products, for example, smoked and grilled fish, it is recommended to moderate the dosage.
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For most people, it is okay to eat the fish that is available in this country. However, pregnant women are advised not to eat raw fish; see the booklet Diet during pregnancy. It should also be remembered that certain marine products accumulate contaminants (e.g. heavy metals and persistent organic substances such as PCBs), which pregnant or breastfeeding women and women planning to have children are advised to avoid.
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Processed meat refers to meat (usually red meat) that is smoked, salted, or preserved with nitrates or nitrites. Examples include salted meat, bacon, pepperoni, and sausage.
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Red meat refers to, e.g. beef, lamb, and pork, but wild and horse meat are also included.
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High consumption of red meat, mainly processed meat, is associated with an increased risk of colon cancer and weight gain. Fatty meat products are also high in saturated fat. A high salt intake is also associated with an increased risk of stomach cancer.
Therefore, It is recommended to choose primarily unprocessed lean meat and limit red meat consumption to 500 g per week. In particular, the consumption of processed meat should be limited. This corresponds to two to three meat meals a week and a small amount of cold cuts.
A large part of the saturated fat in the diet comes from dairy and meat products. Replacing some of the saturated fat with unsaturated fat can lower LDL-cholesterol in the blood and reduce the risk of cardiovascular disease.
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Healthier fats mean increasing the share of unsaturated fats in the diet at the expense of saturated fats. Such diets can reduce the risk of cardiovascular disease. This can be done by limiting the consumption of biscuits, cakes, candy, and snacks, replacing fatty meat and dairy products with lower-fat products, and using oils as substitutes for margarine and butter.
It is possible to increase the share of healthy fat in the diet by eating oily fish (such as salmon, char, halibut, and herring), avocados, nuts, and oil. However, replacing saturated fats with refined carbohydrates, such as sugar and white wheat, is undesirable, as this may have unwanted effects.
Healthy unsaturated fats are primarily found in plant-based diets and oily fish. The softer the fat at refrigerator temperature, the more unsaturated fat is in the product.
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It is not the total amount of fat that is important, but its quality. The risk of cardiovascular disease can be reduced if some of the saturated fat is replaced by unsaturated fat.
This can be achieved by limiting the consumption of biscuits, cakes, candy, and snacks, replacing fatty meats and dairy products with lower-fat products, and using oils instead of margarine and butter.
You can increase the share of healthy fats by eating fatty fish, avocados, nuts, and seeds and taking fish oil. However, replacing saturated fats with refined carbohydrates, such as sugar and white wheat, is undesirable, as this may have unwanted effects. That's not to say that saturated fats should not be consumed at all; the aim is, first and foremost, to limit it.
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It is desirable to reduce the salt intake (NaCl) so that it does not exceed 6 g per day on average for adults. This is equivalent to 2.4 g of sodium per day.
For children from 2 to 9 years of age, salt intake should be limited to 3–4 g per day.
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Highly processed foods are usually high in salt, e.g. processed meat, cheese, bread, packaged soups and sauces, snacks, ready meals, and fast food. Reading the outside food packaging and choosing the product containing less salt is recommended. When reading the packaging, you can use the criterion that a product is high in salt if it contains 1.25 g or more per 100 g.
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No, the type of salt does not matter; sodium from any salt can contribute to an increase in blood pressure.
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Consumption of sugary products, including soft drinks, increases the risk of obesity and tooth decay. In addition, the consumption of large quantities of sugary soft drinks can increase the risk of type 2 diabetes. Consumption patterns may be important; it has different effects on the body's metabolism if sugar is consumed in smaller portions throughout the day or in large amounts during a short period, as when you drink sugary soft drinks.
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It is generally recommended to limit the consumption of added sugars. Choosing products with sweeteners rather than added sugar is not recommended.
Regarding dairy products: Unsweetened or low-sugar dairy products are recommended rather than those with sweeteners.
Regarding the label Skráargatið: Food products containing sweeteners cannot get the label Skráargatið, as it is not considered desirable to accustom consumers to a sweet taste, and it is not the intention of the label Skráargatið to increase the spread of products with a sweet taste.
Regarding soft drinks: Neither sugary soft drinks nor soft drinks with sweeteners are recommended, but instead, drink water when thirsty and with food. Mineral water without citric acid (E330) can also be a good alternative to soft drinks. If soft drinks are consumed, limiting the amount as much as possible is preferable.
It is worth noting that sweetened drinks contain various acids, like sugary drinks, which have an enamel-destroying effect.
See the poster Your choice for more details (Icelandic)
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Vitamin D is not common in foods. It is abundant in fish oil, oily fish, egg yolk, and vitamin D-fortified dairy products. The sun's ultraviolet radiation also produces Vitamin D in the skin.
In Iceland, the formation of vitamin D in the skin is insufficient during the winter months. To promote a healthy vitamin D diet during the winter months, it is necessary to take vitamin D as a food supplement, either fish oil or vitamin D tablets.
Further information about vitamin D.
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Yes, taking vitamin D during the winter would be best. One glass of vitamin D-fortified low-fat milk per day provides 2 micrograms of vitamin D, and one 150 g salmon meal per week provides 16.4 micrograms or an average of 4.3 micrograms of vitamin D per day.
Individuals aged 10–70 years must add approximately 10 micrograms of vitamin D, taken with fish oil or other vitamin D supplements. Individuals over seventy must add about 15 micrograms of vitamin D. According to the 2010–2011 national diet survey, Icelanders receive 4–5 micrograms of vitamin D from their food, varying according to age.
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Yes, vitamin D is a fat-soluble vitamin that can accumulate in the body. It has not been possible to demonstrate the usefulness of doses above 10–20 micrograms/day (400-800 international units) for healthy people. These doses are necessary for bone health.
The upper limit of recommended intake is 25 micrograms (1000 IU) for infants under the age of 1 year, 50 micrograms (2000 IU) for children 1 to 10 years old, and 100 micrograms per day (4000 IU) for adults. Any doses above the upper limit should only be taken in consultation with a physician.
See more information about vitamin D and in information about recommended daily doses and adequate intake of vitamins and minerals. (Icelandic)
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The label Skráargatið is an official label that can be found on the packaging of food products that meet specific requirements regarding the composition of nutrients:
Less and healthier fat
Less sugar
Less salt
More fibre and whole grains
Skráargatið can also be used on unpackaged fish, fruit, berries, vegetables, and potatoes.
The label makes it easier for consumers to choose healthier food products. Products with the label are healthier than other products in the same category.
Products with the label Skráargatið are suitable for both children and adults. The label is for those who want to eat healthy food.
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Dietary recommendations are the implementation of nutritional recommendations that state the desired intake of nutrients. Consumers do not eat single nutrients but foods that contain different nutrients. Therefore, they should not have to calculate the nutrients consumed but be able to follow simple guidelines on food choices.
If dietary recommendations are followed, there is a good chance that the need for nutrients is met.
Service provider
Directorate of Health