Mealtimes and eating habits are to a great extent culturally determined and individual. You should eat at regular intervals every day, for example breakfast, lunch and dinner, and one or two snacks if necessary. Regular meals keep your blood glucose levels stable, control the feeling of hunger, support weight management and protect your teeth from decay. They also help you eat in moderation at each meal and reduce the temptation to have extra snacks.
Vegetables, fruit and berries contain plenty of vitamins, minerals, fiber as well as other useful compounds such as flavonoids. You should eat at least 500 to 800 grams, or from five to nine portions a day of vegetables, fruit, berries and mushrooms. One portion means one medium-sized piece of fruit, 100 ml of berries or 150 ml of salads or grated vegetables. Of this amount, about one half should consist of berries and fruits and the rest of vegetables. Some of vegetables should be eaten uncooked, while others can be used as ingredients in cooked foods. Adults can replace one portion of berries and fruits with 100 ml of fruit juice.
You should eat fish two to three times a week, using a variety of different species in turn. Fish is an excellent source of protein, polyunsaturated fats and vitamin D. From the Finnish food Authority's web-page Safe use of food stuffs you can find instructions how to safely use fish
Legumes or beans, lentils and peas, contain vitamins, minerals, fiber and relatively protein and thus serve as a good protein source in the diet. Plant-based protein is also an environmentally friendly choice. You should include 50-100 grams of cooked beans, peas or lentils in your daily diet.
Nuts and seeds are good sources of unsaturated fat. You can have some 20-30 grams (two tablespoonfuls) a day, or 150–210 grams a week, of unsalted varied nuts that are not covered with sugar or other coatings, almonds. Include also seeds in your diet (e.g. sunflower, sesame and pumpkin seeds and pine nuts).
Whole grain cereal products are rich in fibre, vitamins, minerals and protein. The recommended daily intake of whole grain cereals is 90 grams (dry weight), which for example equals to 1 plate of oatmeal, three slices of whole grain bread and a generous 100 ml of cooked barley.
Your weekly intake of red meat and processed meat products should not exceed 350 grams. This amount refers to cooked foods and corresponds to 500 grams of raw meat. Meat is high in easily absorbed iron. When eating red meat (beef, lamb and pork), you should selected cuts that are as lean as possible, and your meat products should also be as low in salt as possible. The amount of processed meats should be kept as low as possible.
Your need of liquids is individual. It is influenced by such factors as your level of physical activity, the ambient temperature and your age. Most people get enough liquids if they drink when thirsty. The reference intake of all beverages is 1-1.5 litres a day, in addition to liquids contained in foods. You are advised to drink water, mineral water, or milk or buttermilk that contain no more than 1% of fat with your meals. You should avoid having sugary drinks regularly, as they are associated with obesity and the risk of developing type 2 diabetes. A high intake of sugary drinks also affects your dental health.