Different types of protein can be included in meals. Protein is found in many body cells. They are necessary for enzymatic activity, immunity, cell signaling, muscle work, and other processes like oxygen transport from the lungs to the cells.

A variety of protein sources can be included in meals, such as unprocessed poultry and meat, fish, dairy, pulse/beans, nuts, seeds, etc.

By incorporating different protein sources, meals can offer a range of options while minimizing the intake of unwanted substances.

Not all fats are the same. Unsaturated fats contributes to the maintenance of normal blood cholesterol levels.

Omega-3 fatty acids, found in fatty fish (EPA/DHA), are one type of unsaturated fat, together with olive oil, nuts, seeds and more. All of these sources can be found in our meals. (8)

Whole grains are rich in fiber, which is an important part of a balanced diet. Fiber is also found in vegetables, fruits, pulses, nuts and seeds. By incorporating whole grains into your diet, it becomes easier to meet fiber intake recommendations.

For example: The European Food Safety Authority (EFSA) has set a recommended daily intake of dietary fiber at 25g per day. An average European eats a little more than 20g per day.(9)