Meat is an excellent source of high-quality protein. It contains all the amino acids that our bodies need. Proteins are the body’s protective nutrients. They are necessary for growing muscle and repairing damage to the body, and they help to stave off hunger. A "high in protein" label has been added to the product information columns on packaging for products that are good sources of protein. Meat also provides group B vitamins and it is a good source of iron.It is a good idea to eat a diverse range of meat: chicken, pork and beef in lean pieces. Fish is recommended as a main course 2–3 times per week. Cold cuts and other meat products should be eaten in moderation.

Carbohydrates include starch and various sugars, as well as dietary fibre. It is recommended that carbohydrates provide 45–60% of daily energy needs. Dietary fibre refers to carbohydrates that do not break down in the digestive system. Fibres slow down the absorption of food, thereby preventing blood sugar levels from rising too sharply, while also having a positive effect on blood cholesterol levels. Sugar weakens the nutrient density of the diet. For this reason, it is recommended that the use of sugar be restricted to a maximum of 10% of overall energy intake. The most important sources of carbohydrates are grain products, vegetables and root vegetables, as well as fruits and berries.

Various different wholegrain products, such as wholegrain bread and porridge, should be eaten daily. Wholegrain foods are an important source of fibre, vitamins and minerals. Potato, pasta, barley, oats and rice and good accompaniments to a main course.

Vegetables and root vegetables are a good basis for meals. Vegetables and root vegetables lead to a lighter diet due to their low energy content. Root vegetables contain important minerals, vitamins and antioxidants.

Around 200g of berries and fruits of various colours should be eaten every day. Berries can be found in the forest and the freezer. An autumn trip to the forest to pick berries is a good way to get some beneficial exercise and a great excuse for a picnic.

Tip: buy seasonal berries and vegetables to reduce your food miles.

People are unnecessarily afraid of fat due to its high energy content. However, when used in moderation, fat is an important part of a balanced diet. The body needs fats in order to function properly – it uses fat as a building block for cells, as well as to maintain the nervous system and hormonal functions. Fat is also needed to absorb vitamins A, D, E and K.

Rather than focusing on the amount of fat, attention should be paid to the type of fat. Care should be taken to ensure that the diet contains sufficient amounts of unsaturated fats and essential fatty acids. Good sources of unsaturated fats are rapeseed oil, margarine and fatty fish. Butter and cream contain large amounts of saturated fat, so they should be used in moderation.

Worth noting: approximately two thirds of the fat in chicken and pork is unsaturated, while half of the fat in beef is unsaturated. The amount of fat can be reduced by selecting lean meat or removing visible fat from meat. We use Finnish rapeseed oil in our marinades and mayonnaises. Rapeseed oil is an excellent source of unsaturated fat and omega-3 fatty acids.

Since time immemorial, salt has been used to prepare and preserve food. Despite the beneficial attributes of salt, excessive use should be avoided.
Table salt (NaCl) contains sodium, which raises the blood pressure, causing swelling and increasing the risk of heart attacks. Finns consume more salt than recommended. The recommended amount is up to 7g per day for men and 6g per day for women. Bread and other grain products, meat products and cheeses are significant sources of salt. Low-salt alternatives should be selected.

The amount of salt is marked on Atria's packaging in two ways. The amount of salt is listed in the nutritional information in terms of the sodium content. The salt content is calculated by multiplying the sodium content by 2.5. Previously, the salt content was the amount of sodium chloride. For example, meat naturally contains sodium, so the packaging for unmarinated, unseasoned meat includes advice on the salt content. For example, unmarinated chicken naturally contains 0.05g of sodium per 100g, which is multiplied by 2.5 to arrive at a salt content of 0.1%. Our fresh, unseasoned meat products do not contain added salt. The salt content is entirely due to naturally-occurring sodium. This information is stated on Atria's packaging beneath the nutritional information chart.

Atria aims to comply with national recommendations on salt content, the aim of which is to promote national health. In recent decades, we have systematically reduced the salt content of all of our product groups while retaining the flavour. For this reason, our product range includes very few products with high salt contents.