Fiji use both a rainbow and a pineapple to display their dietary guidelines. It strongly encourages to ‘Grow your own food.’ Fiji’s food guide is a pineapple that comprises most of the ten dietary guidelines. The recommendation to eat a variety of local foods is placed at the centre. Other recommendations represented include doing physical activity and growing one’s own food.
- Include a variety of foods from the three food groups in each meal. Go local!
- Choose and prepare food and drinks with less salt, sugar, fat and oil.
- Be physically active to maintain a healthy weight. Eat more local fruits and vegetables.
- Breastfeed your baby exclusively for the first 6 months. Give children healthy meals and snacks.
- Drink clean and safe water. Grow your own food.
Finland’s Pyramid is a practical image of a well balanced meal. They give specific guidelines such as ‘Eat vegetables, fruits and berries frequently (a minimum of 500 g/day, excluding potatoes).
- Eat vegetables, fruits and berries frequently. Eat wholegrain cereals (bread, porridge, pasta, etc.) several times a day
- Use soft vegetable oil based spreads on bread and vegetable oils in cooking and salads.
- Eat fish (of different kinds) two to three times a week. When eating meat, choose low-fat, low-salt products and limit the amount of red meat and meat products to < 500 g a week.
- Consume fat-free/low-fat milk products daily (5–6 dl/day) and two or three slices of low-fat cheese.
- Drink water when you are thirsty. Decrease consumption of soft drinks and sweet juices.
- Undertake moderate physical activity (brisk walking) for at least 150 minutes a week or hard physical activity (running) for 75 minutes a week.
- In addition eat regularly. Read and learn to understand product labels.