Dietary guidelines

If you follow the dietary guidelines, your diet will be healthy and varied. Choose mostly plant-based foods such as vegetables, fruits, berries, whole grains, beans, lentils, peas, and nuts. Use vegetable oils for cooking. Eat with pleasure and make time to sit down and eat. 

A healthy and varied diet has room for all types of food, but in different amounts. Some foods should be a part of your daily meals, while others should be limited to a few times a week or less. It is recommended that you limit your intake of processed foods with high amounts of sugar, salt and saturated fats. 

You can find out more about this in each dietary guideline.

Having a varied diet means including foods from several of the different food groups, such as: 

• fruit, berries and vegetables 
• wholegrain products (bread, crispbread, groats and cereals) 
• fish and seafood (fish, fishcakes and shellfish) 
• legumes (beans, lentils and peas) 
• meat (chicken, pork, cattle and sheep) 
• dairy products (milk, yoghurt, quark, cheese) 
• healthy fat sources (oils, nuts and seeds) 

A diet that includes whole or sliced fruit, berries, vegetables and potatoes, legumes, whole grains and fillets of fish or lean cuts of meat can make it easier to follow the dietary guidelines. Many people call this a whole food diet. By cooking meals from scratch you can make it easier to have a whole food diet.

Choose vegetable oils with unsaturated fats and soft margarine made from these vegetable oils instead of butter, butter substitutes, hard margarine or tropical oils like palm and coconut oil. 

It is recommended to eat 20 to 30 grams of unsalted nuts daily. This is equivalent to a small handful. It is also recommended that you include seeds in your diet.

The dietary guidelines are intended to make it easier for you to know what a healthy diet looks like. However, it is also important to remember that food and meals are about more than nutrients and just feeling full. Eating should also be about taking the time to enjoy your meal and savor your food. Food represents identity, culture, tradition and social connection. Sharing a good meal together is an important aspect of many people’s lives. Gathering around a shared meal and setting aside time to eat together can be meaningful, particularly for children.

Fruit, berries or vegetables should be eaten with every meal and can also be enjoyed as a snack. It is recommended that you eat at least five and preferably eight servings a day. Vary between different types of fruits, berries, and vegetables.

It is recommended that you eat at least five and preferably eight servings a day. Vary between different types of fruits, berries and vegetables. Around half can consist of fruit and berries, and the other half vegetables. 

One serving is 100 grams, which is about one whole fruit or a handful of vegetables, fruit or berries. 

Each of the items below constitutes one serving (100 grams) and can be approximately: 

• three to four bouquets of broccoli 
• seven cherry tomatoes 
• one carrot 
• half an orange 
• a small banana 
• a small apple 
• a small pear 
• twenty raspberries 
• five strawberries 

Up to 1 dl of fruit juice can count as one serving if it is made from 100 percent fruit, berries or vegetables. Fruit juice should not be consumed outside of meals. Children should limit the intake of fruit juice. 

Potatoes are part of a healthy and varied diet, but are not included in the recommended amounts for fruit, berries and vegetables.  

There are many ways you can include fruit, berries and vegetables in your diet. Fruit, berries, and vegetables can be used as spreads, as a side dish, as an ingredient, as a snack, or as a separate meal. They can be used in casseroles, vegetable purees, soups and fresh salads, and as toppings. 

Fruit, berries and vegetables can be eaten as they are or cooked. When cooking vegetables and potatoes, it is recommended that you boil, steam or bake them, or roast them with a small amount of vegetable oil. 

It can be a good idea to have frozen fruit, berries and vegetables easily accessible. Freezing is a good way of preserving nutrients. 

Even if you do not reach the recommendation of at least five portions of fruit, berries and vegetables a day, any increase in the amount you eat will be good for your health. 

Limit your intake of processed vegetable products and potato products with added salt and fat, such as French fries and potato chips, and products containing fruit, berries and vegetables with added sugar, such as jams and lemonades.

None are more important than others; the key is to eat plenty of different types of fruits, berries, and vegetables. Varying your intake of fruit, berries and vegetables of different colours will give you a wide variety of different nutrients, as well as dietary fibre. Examples of fibre-rich options include root vegetables, various types of cabbage, spinach and other dark green leafy vegetables, berries and fruit. 

You should ideally choose whole fruit, berries and vegetables instead of processed products of these, with high content of sugar, salt and fat.

Fruit, berries and vegetables contain many nutrients which you need to keep your body going. Many of them are also rich in fibre, which supports digestion and helps you feel full. 

Fruits, berries and vegetables are high in water and dietary fibre, and low in calories. Eating lots of fruit, berries and vegetables can therefore make it easier to lose weight or maintain your weight. 

The more fruits, berries, and vegetables you eat, the lower your chances of developing diseases such as heart attack, high blood pressure, and certain types of cancer.

It is recommended that you include wholegrain bread, wholegrain crispbread, cereals, grains, wholegrain pasta or other wholegrain products as part of at least two of your daily meals. 

Wholegrain includes wholegrains, rolled grains, such as oatmeal and barley, and wholemeal flour. You can eat it in the form of whole grains or rolled grains or you can find it in products made with wholegrain. 

Examples of products containing wholegrain include wholegrain bread, wholegrain crispbread, wholegrain pasta, wholegrain rice, bulgur wheat and other wholegrain products.

It is recommended that you eat at least 90 grams of wholegrain daily. This amount can be spread over several meals throughout the day. It can be a good idea to alternate between different sources of wholegrain. Different products contain different amounts of wholegrain.  

There are many ways to reach the recommended 90 grams of wholegrain. Each of the examples below contributes with around half (45 grams) of the recommended daily intake: 

• two to three slices of bread with at least 75 percent wholemeal flour or whole grains 
• four slices of bread with at least 50 percent wholemeal flour or whole grains 
• three wholegrain crispbreads 
• a portion of oat porridge 
• one portion of wholemeal pasta (55 percent wholemeal) 
• one portion of rolled barley

Wholegrain and wholegrain products can be eaten as part of several meals throughout the day. Spreading your intake across meals makes it easier to reach the recommended daily amount. 

Look for wholegrain variants of foods that you are familiar with, such as pasta, rice and bulgur. 

Replace fine-grained products such as white bread or refined bread rolls with wholegrain alternatives. White bread and other refined grain products contain little or no wholegrain. 

The bread scale (in Norwegian) is a helpful tool to indicate how coarse bread is. Choose bread labeled as coarse (3/4) or extra coarse (4/4). If you make your own bread, at least half of the flour should be wholemeal flour or whole grains.  

Choose bread, crispbread, cereals, wraps and other wholegrain products that are high in fibre and whole grains, and low in fat, sugar and salt. Limit your consumption of cereals, biscuits and muesli bars which are high in sugar, salt or fat. 

Look out for "The Keyhole” (Nøkkelhullet) to choose products with more wholegrain and fibre, and less salt and sugar. 

Including wholegrain bread and products in your daily diet isn’t just about avoiding refined grain products like white bread or regular pasta. A high intake of wholegrain and wholegrain products is associated with significant health benefits on its own. 

Wholegrain and wholemeal products are recommended because they provide essential nutrients that your body needs daily, such as fibre, vitamins, iron, zinc, carbohydrates, and protein. If you follow the dietary recommendations, wholegrain products will be your main source of iron. 

A diet rich in wholegrain products will reduce the risk of cardiovascular disease, colorectal cancer, and type 2 diabetes. Additionally, a high intake of wholegrain products may help lower body weight, cholesterol levels, and blood pressure.

Choose fish and seafood for dinner two to three times a week. You may also want to use fish as a topping or spread. Use beans, lentils and peas as main component for dinner or as a side dish. Fish and seafood, beans, lentils, peas, eggs and lean cuts of meat are good sources of many important nutrients. Limit your consumption of red meat and eat as little processed products of red and white meat as possible.

It is recommended that you eat 300 to 450 grams of fish every week. This add up to two or three dinners, or it can be eaten as a topping or spread. At least 200 grams should be fatty fish such as salmon, trout, mackerel or herring. Vary between these and lean fish such as cod, pollock and haddock. One dinner serving is equivalent to 150 to 200 grams of cooked fish. Six portions of fish topping/spread (where one portion consists of 25 grams) are equivalent to one dinner portion. 

The fish in fish products such as fish cakes, fishballs, fish gratin and fish toppings/spreads are also included by the recommendation. Look for products with a high proportion of fish and a low salt content. Seafood such as shellfish and molluscs can be a part of a healthy and varied diet but are not included in the recommended quantity for fish.

Choose legumes such as beans, lentils, and peas for dinner at least once a week, and as a side dish or spread. 

To eat more plant-based, beans, lentils, and peas can replace all or some of the meat in dishes such as stews, soups, lasagna, or tacos. Use beans, lentils, and peas and products made from them, such as hummus, bean and lentil pâté, tofu, and other soy products in salads or as spreads.

You can eat meat, but you should limit the amount of red meat to 350 grams per week or less. The amount applies to the cooked product. This is equivalent to up to two dinner servings a week and some toppings/spreads, but it depends on how much you eat for each meal. Red meat is meat from cattle, pork, sheep and goats. 

Preferably, choose white meat over red meat. White meat is meat from poultry such as chicken, turkey, duck and hens.

Red meat is a term that is used to describe meat that comes from cattle, pork, sheep and goats. Red meat does not always look red. An example of this is pork meat. 

Minimise your intake of processed products of red and white meat. Processed meat products are products that are smoked, salted or preserved, such as salami and other cured foods, bacon, sausages, nuggets or chicken sausages. 

Ground beef and minced meat without added salt and water are not considered to be processed meats. Although most meat spreads are processed, some alternatives are better than others, e.g. cooked ham and chicken spreads.

Fish and seafood reduce the risk of cardiovascular disease and are good for the brain. Fish and seafood also contain important nutrients such as omega-3 fatty acids, vitamin B12, vitamin D, iodine, selenium and protein. Legumes are rich in dietary fibre, protein, iron and zinc.  

Red meat contains nutrients such as protein, iron, vitamin B12 and zinc. However, a high intake can increase the risk of cardiovascular disease and bowel cancer. Fish and legumes provide many of the same nutrients and are better for your health.

Red meat and processed meat contribute a lot of saturated fat to our diet, which most of us consume too much of. A high intake of saturated fat is associated with an increased risk of cardiovascular disease. Red meat can increase the risk of developing cardiovascular disease and colorectal cancer. 

A diet with less red meat and processed meat can contribute to better health and reduce the risk of mortality and cardiovascular disease.

It is recommended that you drink or eat three portions of milk or dairy products daily. Choose variants with less fat. Milk and dairy products are important sources of calcium and iodine.

Dairy products include milk, yoghurt, quark, fermented milk, cheese, sour cream and cream. These products are often available in full-fat and low-fat variants. Limit your intake of dairy products that contain high levels of saturated fat, such as whole milk, cream, high-fat cheese and butter.  

If cow’s milk and dairy products are not part of your diet, plant-based drinks can provide many of the same nutrients. Choose plant-based drinks with added calcium, iodine, riboflavin and vitamin B12.

It is recommended that you eat or drink three portions of milk or dairy products daily. To help meet your body’s need of iodine, two of the portions should be milk, fermented milk or yoghurt. 

Milk and dairy products come in many different varieties and forms. For example, one portion could be: 

• a glass of milk or fermented milk (150 to 200 ml) 
• a small yoghurt (125 to 150 grams) 
• two slices of cheese (20 grams) 
• milk or yoghurt (150 to 200 ml) to one serving of breakfast cereal 
• one serving of porridge made with milk (150 to 200 ml) 
• 100 to 160 grams of cottage cheese, quark, skyr or similar 

Milk and dairy products can be included in several meals throughout the day, as a drink, on a slice of bread, with cereal, or as an ingredient in cooking. 

Choose milk and dairy products that are low in fat, salt and added sugar. Look for products labeled with "The Keyhole" (Nøkkelhullet). In a varied and healthy diet, there is occasional room for full-fat varieties of fermented dairy products such as cheese and yoghurt, if you limit your intake of other foods high in saturated fats. 

Lactose-free products and plant-based drinks can be good alternatives for those with lactose intolerance (in Norwegian).

Milk and dairy products are good sources of calcium, iodine, protein, riboflavin and vitamin B12. Some dairy products also contain added vitamin D. There are few other good sources of calcium and iodine in the diet. Iodine is especially important for women who are pregnant, planning to become pregnant or are breastfeeding. 

To ensure sufficient intake of iodine and calcium, most people find it necessary to have a daily intake of milk and dairy products, alongside a regular consumption of white fish, dark green vegetables and legumes. For those who do not consume cow’s milk or dairy products, some plant-based drinks and dairy substitutes can offer many of the same nutrients. 

Milk and dairy products with less fat contain the same amounts of vitamins, minerals and protein, but less saturated fat. For many people, milk and dairy products are the largest source of saturated fat in their diet. Eating less saturated fat can lower your cholesterol level and reduce your risk of cardiovascular disease.

It is recommended that you limit your intake of candy, sweets, chocolate, snacks, crisps, biscuits, ice cream, sweet spreads, desserts and baked goods such as cakes and buns. In a varied and healthy diet, there is room for these foods occasionally and in small amounts.

It’s the overall amount of candy, sweets, chocolate, snacks, and sweet baked goods consumed throughout the week that matters.  

Be conscious of what types and amount of candy, sweets, chocolate, snacks and sweet baked goods you have easy access to. Limiting your access to such foods makes it easier to avoid eating too much of them. 

Healthy alternatives can include sliced fruit, berries, vegetables with dip, or unsalted nuts. Feel free to serve fruit and berries for dessert.

Eating less sugar and saturated fat is good for your health. Sweets, chocolate and sweet baked goods are among the largest sources of added sugar, and they often have a high fat content. This food group contains a lot of energy, but little vitamins, minerals and dietary fibre, and therefore provides little useful nutrients for the body. The excessive intake of energy-dense foods can contribute to the development of overweight and obesity. 

Salty biscuits and snacks such as crisps contain a lot of salt. By limiting your salt intake, you will reduce the risk of diseases such as high blood pressure and cardiovascular disease.

It is recommended to drink water whenever you are thirsty, with meals, and during physical activity. Limit your consumption of sugary drinks, such as soft drinks, energy drinks, squash, and ice tea. Alcohol consumption should be kept as low as possible from a health perspective.  

Drinks containing sweeteners may be an alternative to sugary drinks, but you should also limit your consumption of these. Frequent consumption of drinks with sugar or sweeteners between meals should be avoided. Children under the age of three should not be given products containing sweeteners.

Moderately active adults need around 2 to 2.5 litres of liquid a day, some of which you get through the food you eat. If you exercise or it is hot outside, your body will need more water.

Tap water, or alternatively, bottled water is recommended. Keep water at hand whenever you are going for a walk, in the car or anywhere else you tend to be for a while. This will make it less tempting for you to buy sweet drinks on the go. Putting fruit or berries in water can help give it a nice taste. 

Be aware that many coffee drinks can contain a lot of saturated fats and sugar from whole milk and flavoured syrups.

Water is the best drink for quenching a thirst. Drinking water will meet your body’s need for fluid without contributing with energy. Water is essential for the body to function properly. 

Intake of sugary drinks increase the risk of obesity, cavities and acid damage to teeth, especially among children. They are also associated with a higher risk of type 2 diabetes, high blood pressure and cardiovascular disease. Drinks containing sweeteners are also usually acidic and can therefore cause damage to the tooth enamel.

Drinking between one and four cups of filtered coffee or tea per day can be part of a healthy diet for adults. Filtered coffee means coffee filtered using a coffee filter or instant coffee. Unfiltered coffee includes brewed coffee and French press coffee. 

Your overall intake of caffeine from all sources should not exceed 400 milligrams (mg) of caffeine per day for adults. This also includes caffeine from energy drinks. Brewed coffee and filter coffee contain around 50 to 60 mg of caffeine per 100 ml of drink. A high intake of caffeine can affect your sleep. 

Children and adolescents should not drink energy drinks because they contain a lot of caffeine, as well as sugar or sweeteners.

Drink as little alcohol as possible for your health. Children, adolescents and pregnant women should refrain from drinking alcohol completely. 

If you do drink alcohol, a good advice is to make sure you drink water at the same time. This slows down your alcohol intake and reduces the total amount you consume. 

The number of non-alcoholic alternatives has increased in recent years. There are many different drinks to choose from that go with food or social gatherings. Look for alcohol-free alternatives.