Diet and nutrition

55 guides

• Using the plate model every day
  The plate model is an easy way to put together a balanced meal without counting.
• Nutrition recommendations in practice
  The Finnish nutrition recommendations describe what kind of diet supports your health.
• A regular meal rhythm
  Eating regularly keeps your energy steady and reduces snacking.
• A healthy breakfast
  A good breakfast contains fibre, protein and vegetables or berries.
• Healthy snacks
  A snack keeps your energy up and prevents overeating at the next meal.
• Adding fibre to your diet
  Fibre keeps your bowels working, keeps you full and supports heart health.
• Eating more vegetables
  Vegetables provide fibre, vitamins and fullness with little energy.
• Fish twice a week
  Fish contains good fats, vitamin D and protein.
• Eating less red meat
  Eating less red and processed meat is good for your health and the environment.
• Cutting down on sugar
  Too much added sugar provides no nutrients and increases tooth decay.
• Cutting down on salt
  Too much salt raises your blood pressure.
• Good fats in your diet
  Fat is an essential nutrient.
• Reading food labels
  Food labels tell you what a product contains.
• Managing your weight sustainably
  Sustainable weight management is based on lasting habits, not strict diets.
• Gaining weight healthily
  If your weight is too low or has dropped unintentionally, you can increase your energy intake in a nutritious way without empty calories.
• Nutrients on a vegan diet
  A vegan diet can be healthy when certain nutrients are taken into account.
• A gluten-free diet in everyday life
  For coeliac disease, a gluten-free diet is the only treatment.
• A lactose-free diet
  With lactose intolerance, milk sugar causes stomach problems.
• Living with a food allergy
  With a food allergy, avoidance and being prepared are key.
• Vitamin D and supplements
  In Finland, people often don't get enough vitamin D from food and sunlight, so a supplement is recommended for many.
• Getting enough iron
  Iron is important for carrying oxygen.
• Getting calcium without dairy
  Calcium is important for your bones.
• Cutting down on energy drinks
  Energy drinks contain a lot of caffeine and often sugar.
• Coffee and caffeine in moderation
  Coffee is a much-loved drink in Finland, and moderate consumption suits most people.
• Parties and treats without guilt
  A healthy diet also has room for parties and treats.
• Understanding emotional eating
  Eating in response to emotions is common, and food is allowed to comfort you.
• Snacking less
  Constant snacking adds to your energy intake without you noticing and exposes your teeth to acid attacks.
• Eating slowly
  The feeling of fullness comes with a delay.
• A diet for active people
  People who exercise regularly need enough energy, carbohydrates and protein.
• A recovery meal after training
  A meal after training helps your muscles recover and refills your energy stores.
• Diet during pregnancy
  During pregnancy, your need for nutrients increases and some foods should be avoided.
• Diet while breastfeeding
  Breastfeeding increases your need for energy and fluids.
• Nutrition for older people
  As you age, your energy needs decrease, but your need for protein and many nutrients stays the same.
• Mealtimes with a picky eater
  Picky eating in children is common and usually passes.
• A stomach-friendly diet
  Many stomach problems ease with changes to your diet.
• The FODMAP diet for IBS
  A low-FODMAP diet can ease the symptoms of irritable bowel syndrome.
• A diet that steadies blood sugar
  Steady blood sugar helps you keep your energy up and supports the prevention and treatment of diabetes.
• A heart-healthy diet
  A heart-healthy diet protects your blood vessels.
• Eating healthily on a budget
  Healthy food doesn't require expensive speciality products.
• Healthy grocery shopping
  A healthy diet starts at the shop.
• Packed lunches for work
  Bringing your own lunch is cheap and healthy.
• Eating well in shift work
  Shift work disrupts your meal rhythm.
• Making choices at a restaurant
  Eating at a restaurant can be healthy too.
• Eating healthily while travelling
  Meals are often irregular when you travel.
• Cooking with plant proteins
  Pulses, tofu and other plant proteins are cheap, nutritious and environmentally friendly.
• Whole grains every day
  Wholegrain cereals contain fibre, vitamins and minerals.
• Fermented foods and your gut
  Fermented foods such as sauerkraut, yoghurt and kefir can support a varied diet and your gut.
• Diet and sleep
  Food and sleep affect each other.
• Keeping a food diary
  A food diary helps you see the overall picture of your eating.
• Seeing a clinical nutritionist
  A clinical nutritionist can help when your diet is linked to an illness or general advice is not enough.
• Getting enough protein every day
  How to make sure you get enough protein from food in everyday life, how to spread it across your meals and who needs more protein than usual.
• A healthy weekly menu
  Plan a healthy and affordable weekly menu that saves time, reduces food waste and follows nutrition recommendations.
• Intermittent fasting and time-restricted eating
  What research says about intermittent fasting, who it may suit, who should not fast and how to try it safely.
• Healthy everyday food for families with children
  Easy ways to put together healthy, tasty and affordable everyday food for a family with children, without cooking taking up every evening.
• Evaluating fad diets
  How to critically evaluate new diets, miracle foods and nutrition advice on social media before changing your own diet.

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