The Danish dietary guidelines, revised in January 2021, aim to promote public health through healthier eating habits. Developed by the Danish Veterinary and Food Administration, they provide a framework for a balanced diet. Their purpose extends beyond individual well-being, incorporating broader considerations for the environment.
Core Recommendations
The overarching principle of the Danish dietary guidelines is to “eat plant-rich, varied and not too much.” This emphasizes a diet abundant in plant-based foods while maintaining moderation. Individuals are encouraged to consume approximately 600 grams of vegetables and fruit daily, with at least half comprising vegetables. For children aged 4 to 10, the recommendation is 300 to 500 grams per day.
The guidelines advise reducing meat consumption, particularly red and processed meats. A recommended intake is around 350 grams of meat per week. Instead, prioritize legumes, such as beans, lentils, and chickpeas, aiming for approximately 100 grams per day of cooked legumes. Fish also features prominently, with an emphasis on choosing environmentally friendly varieties.
Whole grain foods are a central component, promoting their inclusion in daily meals. For fats and dairy, opt for vegetable oils, such as rapeseed and olive oil, over solid fats like butter. Low-fat dairy products are encouraged, alongside a general recommendation to decrease overall dairy consumption.
The guidelines also advise limiting foods high in sugar, salt, and unhealthy fats, such as sweets, cakes, and chips. Nuts or fruit are suggested for snacks. Water is the primary choice for hydration.
Sustainability Focus
A distinguishing feature of the 2021 Danish dietary guidelines is their integration of environmental sustainability alongside health recommendations. This dual focus encourages food choices that benefit both individual well-being and the planet’s climate. The emphasis on a “plant-rich” diet directly addresses the environmental impact of food production.
Reducing meat consumption, particularly beef and lamb, is highlighted because animal products have a comparatively high climate footprint. Approximately 57% of global food production emissions are attributed to animal products, which typically have a carbon footprint twice as high as plant-based foods. Shifting towards more legumes, vegetables, fruits, and whole grains can significantly lower one’s dietary climate footprint. The guidelines also promote selecting seasonal produce, choosing sustainable fish, and minimizing food waste.
Practical Application
Integrating the Danish dietary guidelines into daily life involves making conscious changes. When planning meals, prioritize plant-based ingredients such as vegetables, legumes, and whole grains as the foundation. For instance, a meal could feature roasted vegetables with lentils instead of meat. This approach helps meet the recommended intake of 600 grams of vegetables and fruit daily.
When grocery shopping, focus on purchasing whole, unprocessed foods and select vegetable oils over solid fats. Stocking up on legumes like chickpeas and lentils provides versatile protein sources. To manage consumption of sweet, salty, and fatty foods, avoid keeping them readily available at home.
When choosing fast food or takeaway, seek options that incorporate vegetables, legumes, whole grains, or fish to align with the guidelines. Gradually incorporating changes, such as swapping one meat-based meal a week for a plant-based alternative, can make the transition more manageable and sustainable.