The Food Circle

SWEDISH NATIONAL
FOOD ADMINISTRATION
Box 622, SE-751 26 Uppsala
Tel +46 18 17 55 00
www.slv.se

2010

The Food Circle – to help you make the right choice
We want the food we eat to be tasty and at the same time provide the energy, water
and nutrients we need. Most foodstuffs contain many different nutrients, but some
in only very small amounts. In the food circle foodstuffs are divided into groups with
similar nutritional content.
The food circle helps us get all the nutrients we need. Eating an item from each
group every day ensures a good variety of nutrients.
It is not necessary to consume the same quantities from each of the seven groups.
Eat large portions of root crops, vegetables, fruit and berries, as well as bread, flour
and cereals, but restrict the use of fat spreads and cooking fat.

Fruit and berries
primarily provide us with vitamin C, folate and fibre.
Juice may be an alternative to fresh fruit, but contains less fibre. Choose fruit in season and don’t forget the berries!
Vegetables
provide us with only small amounts of energy, but
are still filling. They contain fibre, folate, vitamin C
and carotene (carotene is converted into vitamin A in
the body). Choose coarser varieties, such as broccoli,
cauliflower and Brussels sprouts. Vary your vegetables according to season – white and red cabbage in
the winter, rather than iceberg lettuce and cucumber.
Most of us should eat more vegetables, raw as well
as cooked. Peas, lentils and beans are rich in protein
and can sometimes replace meat and fish.
Potatoes and root crops
are fibre-rich and contain important vitamins and
minerals. Most of us should eat more of them than
we do. Potatoes, swede, parsnips and celeriac can be
prepared in many different ways – au gratin, mashed
or in casseroles. Raw or cooked carrots can also be
ingredients in salads.
Bread, cereals, pasta and rice
contribute energy as well as fibre, vitamin B and
iron. They are also an important source of wholemeal. Other foodstuffs in this category are pearled
wheat and oats, couscous and bulgur. Preferably
choose the wholemeal alternatives.

Some people must avoid certain foods due to allergies.
Others, e.g. vegetarians, abstain for other reasons.
They can choose other foodstuffs from the same

Fats
contain polyunsaturated, monounsaturated and saturated fatty acids in different proportions. There are
also vitamins A, D and E in fats. Spread a thin layer
on bread and preferably choose low-fat margarine.
If you use sandwich spread, no fat is needed. When
cooking, soft or liquid cooking fat with a good fatty
acid composition should be used. Low-fat margarine
is, however, not suitable for frying.
Young children don’t need to decrease their intake
of fat. They can be given 80 % fat spreads and halffat or full-fat varieties of sour milk and yoghurt
products.
Milk and cheese
provide us with calcium, zinc, and vitamins A, B and
C. A 12 g slice of cheese contains about the same
amount of calcium as one decilitre of milk. In order
to avoid unnecessary fat, use low-fat cheese and
milk products.
Meat, fish and eggs
are especially rich in protein, minerals and vitamins.
Meat and fish stimulate the uptake of iron from other
foods and the iron in meat is easily absorbed by the
body. This group also comprises lamb, chicken and
offal, as well as cured meats − try to choose lean
alternatives! Fish is good food, and many don’t eat
enough of it. Eat more fish, including the more fatty
species such as mackerel, Pacific Salmon and West
Coast Herring – fish fat has a favourable fatty acid
composition.

group. If foodstuffs from one group are totally
excluded the diet should be composed in such a
way that the nutritional requirements are still met.