Table 1.
The Norwegian food-based dietary guidelines [12]
| Food-based dietary guidelinesa | Quantification of the FBDG according to an energy intake of 5.3 MJ/day | |
|---|---|---|
| 1 | Enjoy a varied diet with lots of vegetables, fruit and berries, whole-grain foods and fish, and limited amounts of processed meat, red meat, salt and sugar | |
| 2 | Maintain a good balance between the amount of energy you obtain through foods and beverages and the amount of energy you expend through physical activity | 5.3 MJ |
| 3 |
Eat at least five portions of vegetables, fruit and berries every day. Half should be vegetables. For adults, one portion equals 100 g Potatoes and legumes are not included in the five portions, but should be part of a varied diet Eat a handful of unsalted nuts every day, around 20 g for adults |
375 g 10 g |
| 4 | Eat whole-grain foods every day, providing 70–90 g wholemeal flour or whole grains for adults | 40 g whole grain |
| 5 | Eat fish two to three times a week. You can also use fish as a topping or spread. For adults, this equals 300–450 g per week. At least 200 g should be fatty fish. | 159–239 g per week, incl. ≥106 g fatty fishb |
| 6 | Choose lean meat and lean meat products. Limit the amount of red meat and processed meat to <500 g per week for adults | <265 g red and processed meat per weekc |
| 7 | Include low-fat dairy products as part of your daily diet | |
| 8 | Choose cooking oils, liquid margarine and soft margarine spreads instead of hard margarines and butter | |
| 9 | Choose foods that are low in salt and limit the use of salt when preparing food and at the table | |
| 10 | Avoid foods and drinks that are high in sugar | |
| 11 | Choose water as a thirst quencher | For young children, approx. 65 ml/kg bodyweight per day |
aThe amounts are based on the food intake of a normal, physically active adult, 10 MJ/day
bThe amounts refer to cooked weight. With a weight change factor of 0.8 [32], the corresponding raw weight is 199–299 g of total fish and at least 133 g of fatty fish per week
cThe amount refers to cooked weight. With a weight change factor of 0.7 [32], the corresponding raw weight is <379 g/week