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= EAT WELL

“EVERYONE CAN FIND A WAY TO EAT WELL.”

Presentation topics

The new Finnish dietary guidelines Smart, healthy food and exercise choices Shortly about the project Syö hyvää (Eat well) by the Consumers’ Union of Finland

Background to the Finnish dietary guidelines

Previous ones: 1987, 1998 and 2005. Based on the Nordic Nutrition Recommendations 2012, which are financed by the Nordic Council. The aim is to improve the health of the people through nutrition. ”Health from food!” In Finnish: ”Terveyttä ruoasta!” Aim to steer the actions of different sectors: Health care and health promotion Catering and food industry Guidelines targeted for healthy, moderately active (working age) people.

Age group nutrient recommendations included in the appendix.

An insight to nutrient intake in Finland

Positive changes Need to improve

The quality of fat has improved, more unsaturated fats consumed Need to reduce the intake of saturated fats further Consumption of vegetables, berries and fruits has increased (200-300 g/day) Aim: Min. 500 g/day The intake of sodium (salt) has decreased during the past decades. A recent trend: increased consumption of salt The intake of cereals and rye has decreased, leading to decreased intake of fibre. The consumption of sugar is relatively high.

Source: Finravinto 2012 study

Reduce the energy content of food, increase the nutrient content of food and improve the quality of carbohydrates. Improve the quality of fat by increasing the amount

• f unsaturated fats and reduce the amount of

saturated fats in the diet. Reduce the use of meat products and red meat. Reduce the use of salt in packed food products and in food preparation. The Finnish dietary guidelines 2014

Ways to promote health

The plate model helps!

INCREASE EXCHANGE LIMIT

Colourful roots and vegetables White bread, pasta and rice to whole grain alternatives Adding salt to food. Salty bread, cold cuts and cheese. Peas, beans and lentils Butter and butter based spreads to vegetable oil based fat spreads and

• ils

Soft drinks, energy drinks, juice. Sweets and sweet baked goods. Sugary yoghurts and viili (soured milk). Colourful berries and fruits Whole fat milk, butter milk, yoghurt and fatty cheese to products with less fat Sausages and cold cuts. Beef, pork and mutton. Fish and other seafood Frying food to boiling and cooking in the oven Too many snacks between meals. Nuts and seeds Fast food to home- cooked meals Alcoholic beverages.

Reduce the energy content of food, increase the nutrient content of food and improve the quality of carbohydrates.

An excellent source of vitamins, minerals, antioxidants and other phytochemicals High in dietary fibre Vegetables, roots and berries contain only little energy Berries & fruits: 2-3 portions/day

Meaning: More vegetables, roots, berries and fruits!

Vegetables, berries and fruits

As such, not as juices

• Min. 500 g/day

6 handfuls Choose different colours, eat some raw Veggies as the basis of a healthy diet.

Improve the quality of carbohydrates

Add whole grains, reduce processed grains

Whole grains help maintain constant blood glucose levels, keeps satiated longer Eat processed grain products only seldom

They contain practically no nutrients!

High nutrient content for:

B vitamins, such as folate Minerals, such as iron, magnesium Dietary fibre

Add whole grains, reduce processed grains

At least half of grain products as whole grains Choose whole grains during weekdays

Bread, porridges, cereals, pasta, rice, barley…

If you bake, you can get whatever delicacy whole grain!

Recommendation: 25-35 g/day Health effects: Good for the stomach and gut.

• Beneficial for the gut microbiota

Helps you keep a clear head through-out the day.

• Evens out blood glucose levels.

Reduces the amount of cholesterol in the blood stream.

• Beneficial for cardio-vascular

health.

More fibre

1/3 of daily intake from 6 portions of vegetables, berries and fruits 1/3 daily intake from 4 slices of whole grain bread 1/3 daily intake from a portion of bran porridge, which contains nuts and seeds

Sufficient intake of liquids 1-1,5 litres, preferably water

An example of fibre intake

Improve the quality of fat by increasing the amount of unsaturated fats and reduce the amount of saturated fats in the diet.

Dietary fat

Essential for health Contains a lot of energy BUT: Quality important!

Reduce the intake of saturated fats

Detrimental health effect:

Too much fat accumulates in the walls of blood vessels and eventally blood won’t be able to flow like it should.

Dietary sources:

Fatty meat and dairy products, industrial bakery products, cakes and biscuits The fat in many products is not visible, and hence, is easy to

• ignore. This type of fat is mostly saturated fat.

Pay attention to these fatty foods:

Sausages, cream, cheese, smetana, creamy yoghurts (e.g. Turkish yoghurt), biscuits, Danish pastries, ice cream, chips and other snacks.

VEGETABLE OILS AND FISH OIL CONTAIN ESSENTIAL FATTY ACIDS AND VITAMINS A, D, E AND K.

Spreads that contain vegetables fat (fat content min. 60 %). Spread on bread and use in baking.

For frying, baking, salads, sauces, marinades, dipping… On bread, in spreads, salads, smoothies… In salads, as snacks, in yoghurt, porridge or smoothies… Fatty fish as meals, in sandwiches and salads…

Reduce the use of meat products and red meat.

Only little red meat and processed meat products

Nutritient content: A good source of protein, iron and B vitamins. Iron from meat is absorbed well. But: Great intake increases the risk of many type of cancer and type 2 diabetes. Also: Meat and dairy products have a large environmental impact.

RED MEAT = BEEF, PORK AND MUTTON

PROCESSED MEAT PRODUCT = SAUSAGES AND COLD CUTS

The recommendation:

• max. 500 g/week (cooked weight)

Meat serving Portion size 5 meatballs 150 g A steak the size of a palm 125 g A portion of meat sauce 125 g 7 slices of cold cuts 100 g TOTAL 500 g

+ fish dishes (min. 2 x/week) + poultry dishes + vegetarian dishes

Alternatives to meat dishes and recipe alterations

One vegetarian day a week? Sausages only seldom Alteratives to sandwich fillings or

• pen sandwich toppings.

Cheese has a large environmental foot print too Vegetables, nut and bean spreads, herbs, mayonnaise…

More beans, lentils and other legumes, more nuts and seeds

Leguminious plants, such as lentils, beans and peas are a good source

• f protein. They contain plenty of fibre

and minerals too. Soy beans as such, or as tempeh and tofu are all a good source of protein. Quorn is a mycoprotein that is sold as frozen e.g. ”minced meat” Nuts and seeds have protein, but also healthy unsaturated fats and minerals. Vegetarian protein sources add flavour and texture to meat dishes too!

Reduce the use of salt in packed food products and in food preparation.

Watch out for hidden sources of salt

Source of salt Amount of salt 2 slices of rye bread 1 g 2 slices of knäckbröd/crip bread 0,7 g 3 slices of edam cheese 0,3 g Ham sauce 1,5 g Ketchup, 1 tbsp 0,5 g Soy sauce, 2 tsp 1,5 g TOTAL 5,5 g Check the salt content of bread, coldcuts, cheese and ready-made dishes. Spicy sauses are increadibly salty!

THE RECOMMENDATION FOR ADULTS: 5 g/day

Reduce salt intake

Table salt (NaCl) = sodium (Na) + chloride (Cl)

Sodium elevates blood pressure.

The health effects of consuming less salt:

Blood pressure decreases, which is good for the heart, brain and bones. The risk of stomach cancer decreases.

In addition to decreasing the intake of sodium it’s important to get enough potassium.

Good sources include vegetables, berries and fruits, which have many additional health benefits.

You get used to low sodium food in a few weeks.

An easy (?) way to effect

• ne’s health!

Mineral salt is a good choice.

• Part of the detrimental

sodium has been exchanged to potassium and magnesium.

Reduce salt intake

Make sure you get iodine!

Essential for thyroid gland function and hormone production Use little salt, but choose an iodized alternative.

Gourmet salts, such as sea salt, rose salt, Himalaya

• r Kalahari salts aren’t iodized.

The food industry in Finland doesn’t use iodized salt. Moderate iodine sources are dairy products (the fodder is iodized), fish and other seafood.

REDUCE SUGAR INTAKE

Reduce the intake of sugar

A lot of ”empty” energy, no nutrients! Health effects:

Sugary drinks are associated with

• verweight and obesity in both children and

adults alike. Sugary food and drinks are bad for dental health.

Reduce the intake of sugar

A lot of sugar is consumed as juices and sodas. When in need of a sip, choose tap water. Max.one glass of juice/day Soft drinks and energy drinks seldom or not at all. Good to change sugary yoghurts to a natural, unflavoured or unsweetened

• ne.

Add berries, fruits, nuts, a dash of sugar or a spoonful of honey!

Be active!

Recommendations for adults:

• 1. 2,5 h moderately vigorous exercise (brisk walking) OR 1 ¼ h

intensively vigorous exercise (running) per week.

• 2. Strength-building workout at least twice a week
• 3. Exercise most days of the week
• 4. Reduce sedentary behaviour

Recommendations for children and adolescent:

• 1. At least 1 hour/day of moderate to vigorous-intensity physical activity.
• 2. Physical activity >1 hour/day will provide additional health benefits.
• 3. Vigourous-intensity activities, including those that strengthen muscle

and bone, at least 3 times per week.

• 4. Reduce sedentary behaviour

Exercise and be active!

Everyday activity crucial

Walk or cycle from place to place House work an opportunity to move more

Physical exercise is good for the mind too. Avoid sitting down for long, get up and stretch at least once in an hour.

Summary

”Health from food!”

A colourful investment in health: Eat plenty of vegetables, berries and fruits. Remember to be active everyday! A diet doesn’t need to be ”perfect” or ”optimal” to be healthy and nutritious.

Syö hyvää (2013-2016) (”Eat well”)

A communication project on healthy eating and living coordinated by Consumers’ Union of Finland In collaboration with over 20 organisations Making the Finnish dietary guidelines known to people The slogan: ”Everyone can find a way to eat well.” Funded by the Finland’s Slot Machine Association (RAY)

Contact information

www.syohyvaa.fi In Finnish Online articles, a blog, a quiz and a nutrient comparisons archive Twitter: @syohyvaa, #syöhyvää Facebook: www.facebook.com/syohyvaa Email: syohyvaa@kuluttajaliitto.fi