It is on the government's assignment that the National Food Agency has updated the dietary guidelines for adults, which briefly means eating a lot of vegetables, fruit, and legumes such as beans, peas, and lentils, as well as whole grains and fish. At the same time, we should hold back on sweets, soda, pastry bread, and salty snacks.
You can eat meat, but preferably no more than 350 grams per week from beef, pork, and lamb. Only a small part should be charcuterie like sausage and bacon.
Unhealthy eating habits are, after tobacco, the largest risk factor for ill health. More than 100,000 cases of cancer and cardiovascular disease could, according to the National Food Agency, be prevented every year if everyone ate in line with the dietary guidelines.
"Many want to eat a little healthier, and the nice thing is that even a small change is good for health. You don't have to change everything, every little step makes a difference", says Åsa Brugård Konde, nutritionist at the National Food Agency and project leader for the dietary guidelines work, in a press release.
The dietary guidelines are based on what is good for health, but are also considered to have a beneficial impact on the climate and environment. If we choose Swedish, we can, at the same time as we eat healthily, support Swedish food production, contribute to a living countryside, and reduce the negative climate impact of food.
Hold back on the sweet, salty, and fatty.
Eat at least 500 grams of vegetables, fruit, and berries per day.
Eat beans, peas, and lentils often – preferably every day.
Choose whole grains when you eat bread, pasta, and cereals.
Eat fish two-three times a week.
Eat meat, but preferably no more than 350 grams per week from beef, pork, and lamb. A smaller part should be charcuterie, such as sausage and bacon.
Eat dairy products every day, preferably soured like fil or yoghurt.
Choose rapeseed oil and other keyhole-labelled fats in cooking and on sandwiches.
Eat two-three tablespoons of unsalted nuts per day.
Eat at most six grams of salt per day. Choose salt with iodine.
Hold back on alcohol.
