2. Practical dietary recommendations for adults

Dietary guidelines – reliable and helpful 

Each country develops its own recommendations for healthy eating, based on scientific research and adapted to local needs. In Poland, such guidelines are prepared by institutions including the National Centre for Nutrition Education. Their aim is to help build healthy habits, support disease prevention, and educate the public. 

We encourage you to familiarize yourself with these recommendations – they are publicly available and presented in an accessible way. They make it easier to understand how to structure a daily diet and take care of your health every day. 

[links to participating countries nurtition guidelines] 

To make it easier to apply the principles of healthy eating in everyday life, many countries have developed the so-called healthy eating plate. It replaced the earlier food pyramid model. The pyramid presented foods in a tower format – from those that should be eaten the most to those that should be limited. In contrast, the plate shows the proportions of food groups in a single meal, which is simpler and more practical. 

For example, according to this model in Poland: 

• Half of the plate should consist of vegetables and fruits, with vegetables making up the majority. 
• One quarter of the plate should be grain products, preferably whole grain. 
• The remaining quarter should contain protein-rich foods, such as lean meat, fish, eggs, legumes, and dairy products. 
• Additionally, it’s beneficial to add healthy plant-based fats (e.g., olive oil) and always drink water as the main beverage. 

This kind of division helps in creating healthy and balanced meals, as well as avoiding common dietary mistakes such as: 

• eating irregular meals,  
• portions that are too small or too large, 
• excessive intake of sugar, salt, and saturated fats, 
• too little vegetables, fruits, whole grain products, and fish. 

Variety is key 

A well-balanced diet should be varied – meaning it should include foods from all major food groups. The daily menu should contain: 

• vegetables and fruits, 
• cereal products (preferably wholegrain), 
• fermented dairy products (np. kefir, yoghurt), 
• eggs, 
• lean meat or its alternatives (np. tofu, tempeh, legumes), 
• fish, 
• small amounts of healthy plant-based fats.  

Variety helps prevent nutrient deficiencies and keeps the diet from becoming boring, which makes it easier to maintain healthy habits. 

Vegetables and fruits – eat as much of them as you can  

Vegetables and fruits should be the foundation of every meal. It is recommended to eat at least 400 grams per day (about five servings), with vegetables making up the majority. 
It is especially beneficial to include vegetables that are: 

• green leafy (e.g. spinach, kale), 
• red (e.g. bell peppers), 
• orange (e.g. carrots). 

These are rich in antioxidants and other health-protective compounds. Fruits are best eaten whole – with the skin and pulp. Juices can be consumed, but in moderation, as they lack fibre and can cause a rapid rise in blood sugar levels. 

Choose whole grain cereal products  

Grain products should be whole grain. Instead of white bread, pasta, or rice, choose

• wholemeal bread, 
• groats (buckwheat, barley, pearl barley), 
• brown rice, 
• rolled oats. 

These foods contain more fibre, vitamins, and minerals, and their regular consumption reduces the risk of constipation, heart disease, type 2 diabetes, and colorectal cancer. 

Healthy sources of protein 

Protein should come from a variety of sources – both animal and plant-based. 
It is advisable to limit red meat, especially processed types (such as sausages and cold cuts), and to more often choose: 

• fish (twice a week, preferably fatty sea fish like salmon or mackerel), 
• eggs, 
• legumes (e.g., lentils, chickpeas), which also provide fibre and phytochemicals. 

Fatty fish are a source of omega-3 fatty acids, which support heart and brain function and have anti-inflammatory properties. 

Fermented dairy products – support for gut health and immunity 

It is beneficial to include dairy products in your daily diet, especially fermented ones such as: 

• kefir, 
• natural yoghurt, 
• buttermilk. 

They provide not only calcium and protein but also probiotics – beneficial bacteria that support the gut microbiome. And the state of our gut affects not only digestion and immunity but also mood and concentration. 

Watch out for salt, sugar, and unhealthy fats 

Some ingredients, when consumed in excess, can harm your health. These include: 

• salt – too much can raise blood pressure; instead, it’s better to use herbs, natural spices, and lemon juice. According to WHO recommendations, the daily limit is 5 g (1 teaspoon). 
• sugar – especially added to drinks, sweets, and processed foods. It should be limited as much as possible. 
• saturated and trans fatty acids – found in lard, butter, and fatty meats. It’s better to choose healthy plant-based fats, such as rapeseed oil, flaxseed oil, or olive oil. 

Water – the best drink for every day 

The main beverage should be plain water – preferably without sugar or artificial additives. Herbal infusions and unsweetened teas are also good options. It’s best to avoid sugary drinks, energy drinks, and alcohol, as they have a negative impact on the nervous system, liver, heart, and metabolism – even if they are widely accepted. 

Small steps – big impact on health 

Every step toward healthier habits counts, even the smallest one. It could be: 

• Swapping white bread for wholemeal.
• Adding vegetables to a sandwich.
• Or skipping sugar in coffee. 

Improving your habits doesn’t have to be perfect – what matters is that it’s consistent and realistic. That’s why nutrition education is so important – it not only provides knowledge but also motivates and helps overcome challenges. 

Looking at the bigger picture, promoting healthy eating is an investment in the future: 

• For ourselves – in our health, independence, and well-being. 
• For society as a whole – in lower healthcare costs and longer lives. 

A healthy diet is not just an individual choice, but a key part of a broader health culture – it should be present in schools, workplaces, healthcare, and national policy. 

Dietary guidelines – reliable and helpful 

Each country develops its own recommendations for healthy eating, based on scientific research and adapted to local needs. In Poland, such guidelines are prepared by institutions including the National Centre for Nutrition Education. Their aim is to help build healthy habits, support disease prevention, and educate the public. 

We encourage you to familiarize yourself with these recommendations – they are publicly available and presented in an accessible way. They make it easier to understand how to structure a daily diet and take care of your health every day. 

[links to participating countries nurtition guidelines] 

To make it easier to apply the principles of healthy eating in everyday life, many countries have developed the so-called healthy eating plate. It replaced the earlier food pyramid model. The pyramid presented foods in a tower format – from those that should be eaten the most to those that should be limited. In contrast, the plate shows the proportions of food groups in a single meal, which is simpler and more practical. 

For example, according to this model in Poland: 

• Half of the plate should consist of vegetables and fruits, with vegetables making up the majority. 
• One quarter of the plate should be grain products, preferably whole grain. 
• The remaining quarter should contain protein-rich foods, such as lean meat, fish, eggs, legumes, and dairy products. 
• Additionally, it’s beneficial to add healthy plant-based fats (e.g., olive oil) and always drink water as the main beverage. 

This kind of division helps in creating healthy and balanced meals, as well as avoiding common dietary mistakes such as: 

• Eating irregular meals.
• Portions that are too small or too large.
• Excessive intake of sugar, salt, and saturated fats.
• too little vegetables, fruits, whole grain products, and fish.