Every January, people making resolutions to lose weight are peppered with loads of free dieting advice. Most of it is absolutely terrible, or plain lies. Even worse, many weight loss hucksters over complicate the very simple truths we know about eating for health.

That’s why I love this chart from the Swedish National Food Agency. Its succinct (and still impressively science-based) advice is summed up in this nice graphic:

While American guideline makers are reluctant to urge the public to eat less of anything (lest they offend powerful industry lobby groups), the Swedes are clear about what people really need to cut back on: red and processed meat, salt, and sugar.

Likewise, while fad diet peddlers often suggest people eat a certain “superfood,” avoid some overly specific substance like gluten, or follow a fat-busting workout routine to stay fit, the Swedes keep it real: Just eat more plants and exercise. Instead of suggesting people do the impossible and banish fat from their diets, these Scandinavians are advised to seek out “fabulous fats” in vegetable oils and nuts. (Again, these findings jibe with what researchers have found.)