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Fruits and vegetables 

Eat every day 250 grams of vegetables and 200 grams of fruit. It's not so hard to eat 200 grams of fruit. With a banana and an apple goes a long way. More effort will cost most people to eat 250 grams of vegetables. Because that's quite a lot. Tomatoes and peppers are the vegetables are also included if they are actually fruits.


The advice is too saturated fat (coconut oil, butter, hard margarine and shortening cured) by replacing products with a lot of unsaturated fats such as olive oil, sunflower oil, soft margarine and liquid cooking fats). This is a point where not everyone will agree. In many healthy diets are coconut oil and butter of grass fed cows as healthy fats seen, in spite of the fact that the saturated fats are.

Fish, legumes, meat, and egg

In this group goes between the alternation between animal and plant products. The advice is to:
  • eating less meat, less fat meats and especially less processed meat like sausages and meats. We heard earlier in the new guidelines for healthy eating .
  • once a week fish
  • once a week legumes (preferably, as a substitute for meat)
  • 2-3 eggs per week
  • every day a handful of unsalted nuts

to eat. Nuts were not mentioned in the Pyramid.

Bread, cereals, and potatoes 

The advice is to replace grain products such as bread, pasta and wicker with whole grain varieties. Bread is necessary because the iodine supplies that is in the baker's salt. Inorganic bread sometimes is not iodized salt, so no iodine. 
Potatoes are a sound basis for the meal, like whole wheat pasta, brown rice, whole grain bulgur, etc.


The advice is to replace sugary drinks and fruit drinks with no calories, such as water, coffee and especially tea.

New is advised to drink 2-3 cups of green and black tea. Coffee and herbal teas in moderation. Alcohol is advised not to drink or reduce to a maximum of one glass.

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