- Increase your vegetable consumption to up to 570 g per day | |
- Consume by 20% more cereals, preferably wholegrain | |
- Drink more milk every day, up to 2.2 l daily | |
- Reduce consumption of milk products, such as cheese or yoghurts by half | |
- Consume more vegetable-based fats and oils up to 290 g per day | |
- Reduce your meat consumption by half, to about 200 g per day | |
- Reduce consumption of fruits and juices by 2/3 to about 190 g per day | |
- Eat by 60% less salt and no more than 12 g per day | |
- Reduce consumption of sweets and confectionery, especially sugar and biscuits to 1/3 | |
- Consume on average around 20 g of nuts and seeds, such as peanuts or sesame seeds per day | |
- Consume on average around 40 g of pulses, such as yellow peas or beans per day (~ 20 g raw weight) |