Small changes, lasting habits
Start here if you don't have time for a long guide. Each tip answers one question, takes two minutes to read, and can be applied today.
Why are hand measures better than size terms?
The guideline found that terms like medium and small are understood differently even by trained people. A hand measure stays fixed for the person using it.
Does choosing a low-fat product change the portion?
In the dairy group it does not. The guideline deliberately kept the portion amounts of low-fat and full-fat products similar.
Which vegetables are in season in summer?
The summer list is full of items high in water: tomatoes, cucumbers, zucchini, eggplant, peppers. Among fruits, watermelon, melon and figs stand out.
Which vegetables are in season in autumn?
Autumn is the transition period when summer produce and winter produce sit on the same stall. Mushrooms and corn come to the fore in September, cabbage and leeks in November.
Which vegetables are available in all four seasons?
The guideline's table has a separate row: potato, dried garlic, dried onion, lemon, dill, lettuce, parsley, mint, arugula and cress.
How do you shop sustainably?
The guideline gives a separate list of strategies for this: making a list, not buying more than you need, choosing what is in season and locally produced, and checking the packaging.
Why should half of your grains be whole grain?
The guideline's recommendation is clear: at least half of the recommended total grain consumption should be 100 percent whole grain.
What should grains be eaten with?
The guideline recommends that grains be eaten together with legumes and with milk and dairy products, in order to raise their protein and vitamin content.
What should at least two of the day's vegetables be?
The guideline recommends that at least two portions of the vegetables and fruit you take in come from items such as green leafy vegetables or tomatoes.
How do you choose a packaged fruit product?
The guideline asks that fruit juices be 100 percent fruit, pasteurized and without added sugar, and that the canned fruit with the least added sugar be chosen.
How much caffeine is in tea and coffee?
The guideline states that coffee contains 50-300 milligrams of caffeine per 240 milliliters and brewed tea 15-50 milligrams.
How much is one portion of pilav?
One standard portion of pilav is half a cup, that is one level medium ladle. Pilav served as a second dish is usually twice that.
The content here is for general information; it does not replace medical diagnosis or treatment and is not personal nutrition advice. A plan tailored to you is prepared only by a licensed dietitian; if you are pregnant, have a chronic condition, take regular medication, are feeding a child, or have a clinical condition, a physician and dietitian check is required before starting a plan. For a plan specific to your health situation, talk to a dietitian.