Estonia’s Food-Based Dietary Guidelines help people maintain the best possible state of health. Based on the physiological needs of the body, they provide guidance on daily energy, macronutrient and micronutrient intake for the general population. They are also designed so that most nutrients can be obtained from a varied diet without the need for supplements.
Food recommendations are presented by food group, and can be consumed fresh, cooked or as part of dishes. They are divided into 5 main food groups that are equally important in a mixed diet:
• Vegetables, fruits and berries
• Cereal products and potatoes
• Dairy products
• Nuts and seeds
• Fish, eggs and meat
For daily energy requirements ranging from 1,000 to 3,600 kcal, the number of portions of vegetables, legumes, fruits and berries varies according to each person’s energy needs. Depending on the individual’s daily energy intake within this range, the recommended intake is:
• Vegetables: ≥ 2 to ≥ 8 portions/day
• Fruit: ≥ 2 to ≥ 4 portions/day
• Berries: ≥ 0.3 to ≥ 0.7 portions/da
On average, 1 serving corresponds to 100 g of vegetables, legumes, fruits or berries, whether consumed fresh, heated, in dishes, as preserves or as juice. For fresh produce specifically, 1 serving is approximately 80 g of vegetables and 70-100 g of berries, while fruit portions vary according to the size and weight of the fruit. EUFreshBalt fruits, apples, pears, peaches, nectarines, strawberries and kiwifruit can be included in your diet in portions that suit your individual needs and enjoyed in a variety of ways. Very sweet fruits should be limited to 1 portion per day. Juice can be consumed in amounts of up to one 200 ml glass per week, while additional portions of berries can replace fruit portions. Daily vitamin and mineral requirements also vary depending on the specific nutrient and the individual’s age.
The recommendations also encourage varying the types of vegetables, legumes, fruits and berries consumed, giving preference to seasonal options and enjoying them both fresh and heated. EUFreshBalt fruits can be enjoyed in many different ways, from eating them fresh to adding them to meals, snacks and more. Discover our recipes for more ideas on how to include them in your everyday diet.
Sources:
[1] Estonian National Nutrition, Physical Activity and Sleep Time Recommendations – TAI
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