Mealtimes and eating habits are mostly culturally determined and individual. You should eat at regular intervals 3-5 times every day, for example breakfast, lunch and dinner, and if necessary one or two snacks. 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.
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.
Milk and dairy products are good sources of protein, calcium, vitamin B12, vitamin D, riboflavin and iodine. It is recommended to consume 350-500 grams of non-fat or low-fat dairy products per day. 100 grams of milk corresponds to 10-20 grams of cheese, depending on the type of cheese. If necessary, liquid dairy products can be replaced with plant-based calcium, vitamin B12, riboflavin, vitamin D and iodine-enriched foods such as soy or oat drinks. Only soy drinks contain protein equivalent to milk. This is especially important for older people.
It is recommended to eat fish two to three times a week (300-450 grams per week, of which 200 grams should be fatty fish), using a variety of different species in turn. Fish is an excellent source of protein, polyunsaturated fats, vitamin D and iodine. 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.
It is recommended to consume 25 grams of vegetable oil per day to ensure the intake of essential alpha-linolenic acid. Butter and tropical oils such as coconut, palm, palm kernel and shea oils as the main source of fat should be limited. Soft margarines made from vegetable oils are recommended for daily use.
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), maximum of 15 grams a day..
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 mainly water, mineral water, and fat free milk or buttermilk with your meals. You should avoid having sugary drinks, as they are associated with obesity and the risk of developing type 2 diabetes. A frequent intake of sugary drinks also affects your dental health.