Eat better and feel better! Here you can find out about the diet circle, the plate model and what is meant by anti-inflammatory diet. Then you can map your own dietary habits.
What we eat is one of the cornerstones of our health and well-being. But it's easy to get confused by all the dietary advice that rains in the press and media. What is important and how do you succeed in eating what you know is good for you?
In this article, you get to know the facts and opportunities to reflect on what you actually eat. In the task (on the right), you can identify what in your eating habits you can improve and how you can avoid putting in what you don't want to eat.
But first, a factual overview to navigate through the diet jungle.
Lifestyle affects your eating habits When we are stressed, haven't slept well or feel bad psychologically, our eating habits are often affected for the worse.
Then it easily happens that we don't eat what we really want. It is therefore important not only to "count the number of peas" on the plate, but also to see how you feel in general.
How do different foods make you feel? More and more research indicates that diet affects us in quite different ways depending on which genes we happen to have. An important aspect is therefore also getting to know your own body.
What do you feel good about eating and what do you feel less good about? It will help you prioritize the right diet.
The food circle and the plate model
In 1965, the Swedish Food Agency launched the "food circle". In 1991, it changed its name to the "food circle". Their recommendation is that every day you should eat some food from each group, in order to get a good variety of nutrients.
The different groups are:
- Fruit and berries
Contains a lot of vitamins and fibre. The different colors come from antioxidants which are protective substances.
- Vegetables Contains fiber and many vitamins such as folate, vitamin C and carotene which can be converted in the body to vitamin A. Fiber keeps the stomach going and can help maintain weight.
- Potatoes and root vegetables
A source of carbohydrates, vitamin C, vitamin B6, potassium, carotene and fibre.
- Bread, cereals, grits, pasta and rice Carbohydrate sources that contain fibre, vitamins and minerals. In whole grains, no parts of the grain are sieved away, but also sprouts and bran are taken care of, which makes the whole grain products more nutritious and good for the stomach than the sieved varieties.
- Fat Contains polyunsaturated, monounsaturated and saturated fat in different proportions. Fat also contains vitamins A, D and E. Oil contains unsaturated fats that are necessary for health and contribute to a good composition of blood fats.
- Milk and cheese Provides many vitamins and minerals, for example calcium, which is needed for bones and teeth, among other things.
- Meat, fish and eggs Nutrient-dense foods rich in vitamins, minerals and protein. Vitamin B12 is only found in animal foods. The Swedish Food Agency's recommendation is to limit meat and cured meat intake to a maximum of 500 g per week