What to Eat in Finland? Fresh Insights from the New Finnish National Nutrition Recommendations

Written By Zhongqing Jiang

—And How to Achieve Health and Great Taste at Aito Fresh

Abstract: Curious about Finland’s latest dietary trends? The new national nutrition recommendations bring fresh inspiration to your table, effortlessly incorporating a variety of fruits, vegetables, whole grains, and quality proteins into your everyday meals. Want to easily practice the concept of healthy yet delicious eating? Aito Fresh provides a vibrant example, offering nutritious and sustainable choices that don’t skimp on flavor. Keep reading to find out how to enjoy fresh Finnish inspiration in a way that’s both tasty and good for you!

In November 2024, the Finnish National Nutrition Advisory Board released new national nutrition recommendations. Building on Finland’s existing positive dietary habits, these guidelines offer clearer direction for eating in a healthier, more diverse, and more sustainable way. In this blog post, we’ll give you a quick overview of these latest recommendations and show you how our restaurant, Aito Fresh, puts these principles into practice—so you can enjoy delicious meals while easily following healthy guidelines.

A New “Food Pyramid” and Balanced Eating
You may already be familiar with the concept of a “food pyramid.” In the updated version, plant-based foods take center stage. About 44% of your daily diet (by weight) should come from vegetables, berries, and fruits, making them the “main characters” of every meal. Following that, around 27% should be dairy products, then potatoes, legumes, whole grains, fish, nuts, seeds, and a small amount of vegetable oil in sequence. Diversity is key: by choosing a wide variety of ingredients, you not only improve your personal health but also contribute to a healthier environment.

At Aito Fresh, we fully embrace this principle. Our Poke Bowls and Warm Bowls are packed with vibrant fruits and vegetables and high-quality whole grains. Whether it’s fresh mango, avocado, or pineapple, these delicious additions appear in many of our dishes, making it both healthy and enjoyable to increase your fruit and vegetable intake. Here, you’ll easily achieve the roughly 44% plant-based ratio in your daily meals.

Reducing Red Meat, Increasing Fish and Plant Proteins
The new guidelines state that cooked red meat intake should not exceed 350 grams per week. Cutting down on red meat helps lower the risk of cancer and type 2 diabetes, while also reducing saturated fat and overall energy intake. In contrast, people are encouraged to eat more fish—300–450 grams per week, with around 200 grams of fatty fish—to ensure sufficient intake of unsaturated fatty acids, vitamin D, selenium, and iodine. As for eggs, it’s recommended to have no more than one per day to maintain a balance between high-quality protein and controlling LDL cholesterol levels.

At Aito Fresh, following these suggestions becomes effortless. Take our Korean gochujang salmon bowl, for example: Norwegian salmon paired with avocado, cucumber, soybeans, mixed greens, sesame seeds, and crisp white radish, all served over steamed rice. It not only meets your nutritional needs for fish but also delivers outstanding flavor. If you want to try various protein sources, we also offer tofu, fried chicken, and beef—ideal for those who wish to moderate their red meat intake or include more fish and plant-based proteins. Meanwhile, our menu is highly customizable, allowing you to easily adjust your protein sources and better align with the recommendations.

Sustainable health from food - national nutritional recommendations 2024, https://www.julkari.fi/handle/10024/150005

Increasing Vegetables, Fruits, and Berries
The recommendations emphasize consuming 500–800 grams of vegetables, fruits, and berries daily. These colorful foods are rich in dietary fiber, water-soluble vitamins, minerals, and other beneficial components. Frozen berries or root vegetables are also good options; the latter hold an important place in the Finnish diet and can be stored for long winter months. In addition, you should increase your intake of legumes, nuts, seeds, and whole grains to maintain gut health and enhance nutritional diversity.

At Aito Fresh, we know it’s not always easy to ensure half of your plate comes from plant-based foods, so we use flavor to eliminate any worries. Our weekday lunch buffet offers an abundance of vegetables, fruits, seeds, and whole grains for you to mix and match. We source organic carrots from Majvik Biodynamic Farm in Sipoo, ensuring rich nutrients and supporting local, sustainable agriculture. If you’d like to switch things up for your main starch, we offer tasty whole-grain oats as a substitute for rice. Oats are not only healthy but also contain special beta-glucan, which helps regulate cholesterol and blood sugar levels, adding a nutritional boost to your meal.

The Power of Whole Grains and Oats
Whole grains (such as oats) are true nutritional treasures, providing slow-release carbohydrates, protein, quality fats, vitamins, minerals, and a unique type of dietary fiber—beta-glucan. Scientific research shows that a daily intake of just 3 grams of beta-glucan helps maintain normal blood cholesterol levels, and 4 grams per meal helps stabilize blood sugar after eating.

Therefore, at Aito Fresh, we don’t limit ourselves to rice as a staple. We offer oats (at lunchtime), quinoa, or salad bases, giving you the flexibility to align your meal with your dietary goals. This way, you can enjoy delicious food while reaping health benefits at the same time.

Sustainable Choices: Supporting the Planet and Your Table
The new recommendations also emphasize sustainability. Eating more local and seasonal vegetables, root crops, and legumes helps support biodiversity and local economies, while also reducing carbon footprints. Legumes, for instance, are nitrogen-fixing plants that benefit soil health. The guidelines also encourage moderate consumption of vegetable oils—at least 25 grams daily—to ensure adequate intake of alpha-linolenic acid (an Omega-3 fatty acid), which lowers the risk of cardiovascular disease and fatal coronary heart disease.

At Aito Fresh, we’re proud to uphold these sustainable principles. From choosing organic carrots from local farms to encouraging diverse plant-based protein sources, every dish we serve aims to meet both your health and environmental needs. We also provide fresh fruit and vegetable juices, like our refreshing cucumber juice, incorporating seasonality and health into your daily diet. By dining with us, you won’t have to compromise between health, taste, and sustainability.

From National Guidelines to Your Plate
Finland’s latest nutrition recommendations guide people toward a more balanced, nutrient-rich, and eco-friendly diet. While these guidelines may seem complex at first glance, remember that you’re not alone. Restaurants like Aito Fresh are dedicated to helping you easily put these principles into action—respecting your personal taste and the planet’s resources while helping you achieve your health goals.

By adding more colorful fruits and vegetables, moderate amounts of fish, and a variety of whole grains to your meals, you’ll nourish your body and support environmental protection as well as local producers. Enjoying a healthy diet in Finland has never been easier, and Aito Fresh is delighted to be your partner on this journey, ensuring each meal is an experience of health and happiness.

Zhongqing Jiang
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