You can build a health-promoting and environmentally sustainable diet in many ways

Food choices affect our health every day. At the same time, they shape the environment in which future generations will live. Health-promoting and sustainable dietary patterns are not a passing trend but an evidence-based and effective way to prevent diseases and reduce environmental pressures.

The overall diet matters

In 2024, new national dietary guidelines for the entire population were published. They are based on the Nordic Nutrition Recommendations released in 2023.

"No single food is inherently healthy or unhealthy, forbidden or allowed; all foods can fit into a varied diet in appropriate amounts."

The guidelines draw on extensive scientific work and the latest research evidence.

They guide people towards diverse and plant-based dietary patterns.

“Dietary guidelines are intended as general directions for the population. Good nutrition can be achieved through many different plant-based dietary patterns – the key is moderation and balance,” says research manager Satu Männistö.

“No single food is inherently healthy or unhealthy, forbidden or allowed; all foods can fit into a varied diet in appropriate amounts,” Männistö continues.

The national dietary guidelines also emphasise the joy of eating, which arises from preparing food, eating and spending time together.

Food choices influence long-term health

Healthy eating is a whole in which long-term everyday choices matter.

The body needs sufficient vitamins and minerals and appropriate amounts of energy from carbohydrates, fats and protein to stay healthy and functional. When energy intake matches energy expenditure, body weight remains stable.

“The biggest nutritional challenges among Finns are excessive salt and saturated fat intake and insufficient fibre intake. These contribute significantly to the national disease burden. The situation can be improved through better food choices,” says senior researcher Niina Kaartinen.

Dietary patterns aligned with the national dietary guidelines – rich and varied in whole grains, vegetables, berries and fruits, legumes and fish, and including moderate amounts of fat-free or low-fat dairy products – reduce the risk of developing cardiovascular diseases, type 2 diabetes and cancers. Balanced diets also support mental well-being.

Plant-based dietary patterns reduce environmental impacts

Food production consumes natural resources and affects the climate, water bodies and biodiversity.

Most of the climate impact of food originates from primary production, both in Finland and abroad. However, when assessing the environmental impacts of diets, all stages of production and consumption – and their locations – are considered. Local impacts vary according to the origin of foods.

“About 20 percent of the annual climate impact of an average Finnish consumer comes from food consumption,” says Männistö.

A large share of the climate impacts of diets is caused by the consumption of animal-based foods, especially beef and dairy products.

“Plant-based dietary patterns that follow the dietary guidelines can reduce climate impacts by one third,” Männistö adds.

Finnish dietary guidelines in brief

The national dietary guidelines published in 2024 are intended for the entire population. In addition, there are more detailed food and eating recommendations for different population groups.

Eat a variety of vegetables, berries and fruits – at least 500–800 g, or about 5–9 portions per day. One portion is, for example, a medium-sized fruit, 1 decilitre of berries or 1.5 decilitres of salad, grated vegetables or frozen vegetables. Half of the recommended amount should consist of vegetables and root vegetables, and the rest of berries and fruits – eaten raw, frozen or used as ingredients in meals.

Eat legumes – beans, lentils and peas – 50–100 g (cooked) per day. Legumes can replace meat in the diet, as they are rich in protein, fibre, vitamins and minerals.

• For example, 1 dl of frozen peas weighs 60 g, 1 dl of cooked (white) beans 70 g and 1 dl of cooked lentils 80 g.
• Legumes can easily be added to salads, soups and stews. Newer alternatives include hummus and plant-based ready meals.

Eat unsalted nuts and seeds, 20–30 g (2 tbsp) per day, varying the types. Nuts and seeds are good sources of unsaturated fats.

Eat at least 90 g of whole-grain products per day. The recommendation is met when you have, for example, a serving of oatmeal, three slices of wholegrain rye bread and one decilitre of cooked barley groats during the day.

Potatoes are a good choice for both health and the environment. Avoid salty and fatty potato products.

Use vegetable oils, 25 g or about 2 tablespoons per day, to ensure sufficient intake of essential fatty acids. Butter and tropical oils should be limited. Vegetable oil–based spreads with at least 60% fat are recommended. For cooking, domestic rapeseed oil and vegetable oil–based liquid margarines are good options.

Eat 300–450 g of fish per week, varying the species and choosing sustainably caught or farmed options. At least 200 g of the recommended amount should be fatty fish, such as salmon, rainbow trout, Arctic char, vendace, Baltic herring and whitefish.

Eat no more than 350 g of red meat and processed meat products per week. As raw meat, the corresponding amount is 500 g. Processed meat products, such as sausages, bacon or cold cuts, should be used as little as possible.

• For example, 50 g of cooked meat corresponds to a few meatballs.
• Poultry consumption should also be reduced from the current level due to environmental impacts.
• Processed poultry products should be used as little as possible.

Consume milk and dairy products fat-free or low-fat. The recommended amount is 350–500 g per day.

• The recommendation is met when you consume, for example, one slice of cheese and about three decilitres of milk, yoghurt or sour milk during the day.
• Dairy products can be replaced with plant-based alternatives. Choose products fortified with calcium, vitamin D, iodine and vitamin B12.