EAT WELL AND BE WELL

Read about the effects of exercise and sleep on health.

HEALTHY EATING

Nutrition, along with exercise and sleep, is one of the things that improves health and wellbeing.

Healthy nutrition is the sum of many parts, where everyday choices over the long run play a critical role. The body needs enough nutrients and the right amount of energy to stay healthy and functional. When there is balance between the amount of energy you take in and use, your weight will remain steady.

HINTS FOR HEALTHY NUTRITION

FRUITS AND VEGETABLES

Eat a variety – and colourful one – of fruit and vegetables at every meal.

VEGETABLES AND ROOT VEGETABLES

Don’t forget cooked vegetables, root vegetables and legumes.

FIBRE

Eat high-quality, fibre-rich carbohydrates – whole grains, vegetables, root vegetables, berries and fruit. Try to avoid refined grains and added sugar.

VEGETABLE PROTEIN

Replace meat with a variety of different vegetable protein sources. Practice moderation in the amount of red meat and processed meat products you eat.

UNSATURATED FATS

Make your preference unsaturated fats: vegetable oils, plant-based spreads, nuts and seeds as well as different kinds of fish 2 or 3 times a week. Limit the amount of saturated fat in your diet.

VITAMIN D AND POTASSIUM

Keep your bones in good shape by getting enough vitamin D and potassium. Eat fish and drink liquid dairy products or fortified plant-based drinks; eat cheese and use fortified spreads

CUT DOWN ON SALT

Opt for low-salt foods, spices and herbs.

WATER

Tap water is the best thirst quencher. Avoid sugared beverages and alcoholic beverages.