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We know: to live a long and healthy life, it is essential to adopt good eating habits, that is to say to “eat a balanced diet”. But what does that mean, exactly?
To guide us, scientists from northern countries (i.e. Scandinavian countries and Baltic countries) regularly publish a list of recommendations: these are the Nordic Nutrition Recommendations (NNR).
More fruits and vegetables, more whole grains, no alcohol
Here are the most recent “guidelines” from scientists for “healthy eating” at home:
- Fruits, vegetables and berries should form the basis of the daily diet: researchers recommend consuming at least 500 g per day.
- Then come whole grains (rice, pasta, flour…) and legumes (lentils, chickpeas, red beans…), which are interesting both nutritionally and ecologically: researchers advise eating at least 90 g per day.
- Fish should be the main source of animal protein with a recommended intake of between 300 and 450 g per week, including 200 g of oily fish (salmon, mackerel, sardines, herring, etc.).
- For environmental reasons (but not only), Red meat should be limited to 350 g per week, avoiding processed meats as much as possible (industrial sausages, industrial meats in sauce, industrial breaded meats, etc.).
- Because it has absolutely no health benefits, the alcohol should be reserved for exceptional occasions; it is strictly forbidden for pregnant women and teenagers.
Based on the study of 36 nutrients and 15 food families, these recommendations should help us compose our menus for the week!
