Food choices
Having a healthy diet with a variety of foods is recommended for all of us. It is important to differ between everyday food and foods that we occasionally eat. This again is the responsibility of the parent/caregiver to provide.
How to compose a meal
By following the national guidelines for healthy eating, the body will get all the nourishment it needs throughout the day and week according to age. One useful tool is the Eat Well plate ('Tallerkenmodellen'):
-
let vegetables/fruits/berries fill half the plate, and be served first, especially at dinner time
-
¼ of the plate filled with wholemeal foods like oats, potatoes with skin on, wholemeal pasta or wholegrain bread/rolls
-
¼ of the plate filled with protein rich foods like chicken, fish, lean meats, eggs, dairy products, lentils, beans etc.
Illustration: Helsenorge.no
Healthier choices
Small changes in how the food is prepared can improve health and even make it tastier. Try to switch from hard fats like butter/margarine, to vegetable oils. Also have a look at the amount of oil/fats used. Steaming and boiling preserves nutrients more than frying, and many meals can be prepared by using the oven rather than barbecue/frying.
Keyhole products
Norwegian authorities developed the keyhole as a symbol for the healthier choices within food categories. Looking for products marked with the keyhole symbol makes it easier to find foods that are higher in dietary fibre, lower in salts, saturated fats and reduced sugar content. This can help in stopping weight gain, and improving the overall diet
Food groups
Please consider the following when choosing which foods to by:
-
Base the diet on unprocessed food groups like fish, meat, vegetables, berries, fruits, nuts. seeds, beans etc
-
Choose wholemeal and wholegrain
-
Look for low fat dairy products
-
Choose meat which is low in salt and saturated fat
-
Base meat choices on chicken and turkey rather than meat from lamb/pig/cow
-
Choose the lower fat option of mince meat
-
Reduce intake of processed and cured products like salami, bacon, smoked ham, pepperoni, sausage and burger patties
-
Choose oven baked versions of fish and potatoes rather than fried options like fish and chips
Photo: Helsenorge.no
Last updated 11/23/2025