Food that makes a difference for your health – simple advice for a better life

How to eat well – in short

• Limit sugar, salt and fat – soft drinks, sweets and snacks.
• Eat a lot of vegetables, fruit and berries.
• Eat a lot of wholegrain foods.
• Eat fish, beans, peas and lentils often, and meat now and then.
• Choose dairy products and oils and spreads with the Keyhole label.

There are many ways of eating well – find your own way! 

Following the dietary advice is good for your health. It is also better for the environment and the climate. By choosing Swedish foods you also support food production in Sweden.

Dietary advice from the Swedish Food Agency is based on the most up-to-date evidence on what is good for your health, in the short and long term.

The food pyramid

The food pyramid shows how to eat in a way that is good for your health. At the base you find food that it is good to eat plenty of. At the top is the kind of food you should eat only occasionally, for instance on the weekend or at a party.

From the base to the top

• Vegetables, root vegetables, fruit and berries – at least 500 grams a day, preferably more
• Bread, cereal, pasta and grains – choose wholegrain, look for the Keyhole label
• Dairy products – every day, preferably fermented varieties such as soured milk or yoghurt
• Rapeseed oil and other Keyhole labelled oils and spreads for cooking and on bread
• Fish and shellfish – preferably 2–3 times a week
• Beans, peas and lentils – often, preferably every day
• Unsalted nuts – preferably 2-3 spoonfuls a day. Seeds are also good
• Meat – beef, pork and lamb – is good to include, but preferably not more than 350 grams per week (400-500 grams uncooked weight)
• Sausage, bacon and other processed meats – only small amounts
• Pizza, fries, nuggets and other food with a lot of fat and salt – only small amounts
• Soft drinks, sweets and snacks – only a little
• Alcohol – only a little

Water is by far the best thirst quencher, much better than soft drinks, fruit juice, squash and energy drinks.

The Keyhole

It is possible to eat in a way that is better for your health without changing your whole life. If you look for the Keyhole label when you are shopping you will find the healthier options – foods with less sugar and salt, more wholegrain and fibre and healthier fats.

Don’t change your life! Change to the Keyhole!

Read more about the Keyhole:
The Keyhole

How much is just right for you?

Eating too little or too much can cause health problems. The plate model shows how you can portion out food onto your plate to balance your meal well. Tailor your plate to suit yourself and your lifestyle! If you don’t move a lot, you could increase the vegetable portion. If you move a lot and need more energy, you could instead serve more bread, potatoes or pasta.

What changes can you make for healthier eating?

Even a small step makes a difference for your health. Start with what feels easiest!

1. Eat more of:
2. Change to:
3. Eat less of:

Answer some questions about what you eat in the ”Matvanekollen” test [in Swedish] and get tips and inspiration for how you personally can eat a bit healthier. 

Matvanekollen