Page 18 - E-CookBook Healthy Future

Healthy food choices Healthy food choices

1.2 Healthy Eating Plate

Finland Fish – especially oily fish rich of omega-3-accids (sardines, tuna ....);
Finland uses a food triangle and a food plate model as food guides. The Meat with less fat;
triangle represents the components of a good diet according to their relative Products with less salt;
weight in the whole diet. The food plate model depicts the same thing for a Limit the consummation of sweets, replace them by dried fruit and nuts;
single meal. (FAO 2017). Replace salty snacks by fresh fruit;
Remember to eat: Drink higenically intact water;
Lot of vegetables, fruits and berries frequently (a minimum of 500 g/day, Don’t forget: breakfast is the most important meal of the day.
excluding potatoes); (Hamel & Sagrak 2005, 38-40; Matasović 2006, 10-17.)
Wholegrain cereals;
Use soft vegetable oil like olive oil;
Different kinds of fish; Italy
Meat as low-fat, low-salt products max 500 g a week; The guidelines for healthy Italian nutrition are:
Fat-free/low-fat milk products daily (5–6 dl); Check the weight and keep always active;
More cereals, legumes, vegetables and fruit;
Drink lot of water.
(Evira 2017; Voutilainen et al., 2015, 32-33.) Fats: choose the quality and limit the quantity;
Sugars, sweets and sugary drinks: in the right limits;
Drink plenty of water every day;
Croatia Salt? Better little;
Croatia uses a food triangle and a food plate model as food guides. The
triangle represents the components of a good diet according to their relative Alcoholic beverages: if yes, only in a controlled quantity;
weight in the whole diet. The food plate model depicts the same thing for a - Change your choices at the table often.
single meal. (Centro di ricerca Alimenti e Nutrizione 2018).
(Hamel & Sagrak 2005, 38-40; Matasović 2006, 10-17.) Food and Nutrition Research Center
Remember to eat: http://nut.entecra.it
Whole grain and whole-grain products;
A lot of fruit and vegetables; Guidelines for healthy alimentation
High-value vegetable oils – olive oil, pumpkin oil; http://www.piramideitaliana.it/files_
allegati/guida.pdf

HEALTHY FOOD CHOICES FOR A SUSTAINABLE FUTURE – HEALTHY FUTURE HEALTHY FOOD CHOICES FOR A SUSTAINABLE FUTURE – HEALTHY FUTURE
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