- Eat vegetables, fruits and berries at least 500 g a day.
- Eat wholegrain products (bread, porridge, pasta etc.) several times a day. Use fiber-rich and low-salt products and avoid hard fat and sugar.
- Use soft vegetable oil.
- Eat different kinds of fish at least 2 or 3 times a week.
- Use fat-free/low-fat dairy products daily (5-6 dl)
- Drink a lot of water and avoid soft drinks and juices.
- Use low-salt products and consume maximum 5 g of salt daily.
- Eat regularly: breakfast, lunch, snacks, dinner and evening snack.
Source: http://www.fao.org/nutrition/education/food-dietary-guidelines/regions/countries/finland/en/
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