Healthy eating guidelines
28.10.2024

Healthy eating guidelines are based on a balance of nutrients, adequate calorie intake and consumption of a variety of foods that support optimal body function. A healthy diet helps prevent disease, maintain a healthy weight, and improve overall well-being.
The guidelines emphasize moderation, diversity and balance. Eating fresh, natural foods rich in fiber, protein, and healthy fats, along with limiting sugar, salt, and processed foods, leads to better health and well-being.
Eat a variety of foods
- Variety in the diet is key to ensuring the intake of all the necessary nutrients, vitamins and minerals. Each food group (fruits, vegetables, proteins, grains, dairy products) contributes to physical health.
- Enjoy different types of vegetables (leafy, cruciferous, root) and fruit, as different colors bring different types of nutrients.
Enjoy enough fruits and vegetables
- It is recommended to eat at least 5 portions of fruits and vegetables daily, as they are rich in fiber, vitamins, minerals and antioxidants that help protect the body from diseases.
- Try to include fruit and vegetables in every meal, whether in the form of a salad, cooked vegetable dishes or fresh fruit as a snack.
Choose whole grain products
- Whole grains (brown rice, whole grain pasta, oatmeal, whole grain bread) contain more fiber, vitamins and minerals than refined grains.
- Fiber helps with healthy digestion, lowers cholesterol and regulates blood sugar levels.
Enjoy healthy fats
- Replace saturated fats (found in red meat, butter and processed foods) with healthy fats, such as unsaturated fats found in olive oil, nuts, seeds and fish.
- Omega-3 fatty acids (found in oily fish such as salmon, mackerel and sardines) are important for heart and brain health.
Reduce your sugar intake
- Limit the consumption of added sugars found in sweets, sugary drinks, desserts and processed foods. Excessive sugar intake can cause weight gain and increase the risk of developing type 2 diabetes.
- Choose fresh fruit or nuts instead of sugary snacks.
Choose lean sources of protein
- Enjoy lean sources of protein such as chicken, fish, legumes, tofu and eggs. Proteins are essential for growth, cell renewal and maintenance of muscle mass.
- Try to include fish in your diet at least twice a week, as it is a rich source of healthy fats and proteins.
Drink enough water
- Hydration is vital for proper body function, including body temperature regulation, digestion and detoxification.
- It is recommended to drink 6-8 glasses of water daily. Avoid sugary drinks and carbonated drinks and choose water, unsweetened teas or natural fruit waters instead.
Reduce your salt intake
- Excessive salt intake can contribute to high blood pressure and increase the risk of cardiovascular disease. It is recommended that we consume less than 5 grams of salt per day (about one teaspoon).
- Instead of salt, use herbs and spices to improve the taste of the dish.
Avoid processed foods
- Processed foods such as sausages, fried foods, chips and industrially prepared meals are high in added sugar, fat and salt and low in nutrients.
- Prefer to choose fresh, unprocessed ingredients and cook home-cooked meals.
Enjoy meals in moderation
- It is important to watch portion sizes to prevent overeating. Eat more slowly to allow your body to sense when you are full.
- Listen to your body and eat when you are hungry and stop when you are full.
Regular meals
- Eat regular meals – breakfast, lunch and dinner. Breakfast is especially important as it provides energy to start the day.
- Eating regular meals helps regulate blood sugar levels and prevents hunger pangs that often lead to poor food choices.
Alcohol moderation
- If you drink alcohol, drink it in moderation. Drinking too much alcohol can cause a number of health problems, including liver and heart disease and weight gain.
Adapt your diet to your lifestyle
- Your diet should match your lifestyle, physical activity and health needs. If you play sports, you may need more protein and calories, while you can reduce your calorie intake if you have a sedentary lifestyle.
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