- keep blood sugar levels stable,
- prevent sudden hunger,
- improve concentration and boost energy levels.
Research shows that irregular eating, especially skipping breakfast and overeating in the evening, increases the risk of obesity, digestive problems, and metabolic diseases (e.g., type 2 diabetes).
Each meal should be balanced, meaning it should include foods from different groups:
- complex carbohydrates – e.g. wholemeal bread, groats, rice,
- protein – e.g. eggs, dairy, meat, or legumes,
- healthy fats – e.g. plant oils, nuts, seeds,
- vegetables and/or fruits – preferably fresh and varied.
| MEAL | GUIDELINES |
| Breakfast | Should provide 20–25% of daily caloric needs. It’s the main source of energy to start the day – it should include complex carbohydrates (e.g., wholemeal bread), protein (eggs, dairy), and vegetables or fruits. |
| Second breakfast (mid-morning snack) | A light snack – ideally vegetables, fruits, a whole grain sandwich, natural yogurt, or nuts. Sweets and highly processed foods should be avoided. |
| Lunch | The main meal – 30–35% of daily energy. It should include a portion of protein, complex carbohydrates, and a large amount of vegetables. Ideally prepared by boiling, stewing, or roasting without fat. |
| Afternoon snack | A supplementary meal – e.g., yogurt with fruit, vegetable smoothie, a handful of seeds, or a sandwich with vegetable spread. Helps maintain energy levels through the rest of the day. |
| Supper | Should be light and eaten at least 2–3 hours before bedtime. It can include vegetables, dairy, fish, or cooked legumes, with a side of groats or whole grain bread. |
3.1. Recommended daily number of servings from various food groups (adults with moderate physical activity)
This table shows how many servings of different food groups we should eat each day to maintain a healthy diet. It includes:
- a)The names of food groups (e.g., vegetables, fruits).
- b) The recommended number of servings per day.
- c) And what one serving means – with simple examples (e.g., one slice of bread, one apple).
What’s good to know
You don’t need to count everything to the gram – it’s about approximate amounts that help with better meal planning.
The number of servings can be adjusted to your age, activity level, and health – the table is a general guideline, not a strict rule.
Ideally, each meal should include foods from different groups – for example, vegetables, grain products, a source of protein, and a bit of fat.
How to use it
In practice, you can mark off each day which servings have already been eaten – this helps reinforce healthy habits. The table can also be used as a guide for creating meal plans, planning grocery shopping, or discussing healthy eating.
| Food group | Recommended daily servings | Example of 1 serving |
| Vegetables | 3–5 servings | 1 cup of salad / ½ cup of cooked vegetables |
| Fruits | 2–3 servings | 1 medium fruit / ½ cup of juice / 2 tablespoons of dried fruit |
| Grain products | 5–7 servings | 1 slice of bread / ½ cup of cooked groats / 1/3 cup of cereal |
| Dairy | 2–3 servings | 1 cup of milk / approx. 250 ml of yogurt / 30 g of cottage cheese |
| Meat, fish, eggs, legumes | 1–2 servings | 100–150 g of meat/fish / 2 eggs / ½ cup of legumes |
| Plant-based fats and nuts | 2–3 servings | 1 tablespoon of oil / 10 g of nuts / 1 slice of avocado |
3.2. Consequences of mistakes in meal planning
If daily meals are poorly planned, various health problems can arise. These issues often aren’t noticeable right away, but over time, they tend to worsen. Here are the most common mistakes and their effects:
- Too few meals during the day – for example, eating only two large meals instead of 4–5 smaller ones. This can lead to hunger attacks, snacking between meals, and fluctuations in blood sugar levels. The result? It becomes harder to concentrate and easier to gain weight.
- Skipping breakfast – the first meal of the day is very important. When we skip it, we have less energy and a worse mood, it’s harder to concentrate at school or work, and we’re more likely to overeat in the evening.
- Overeating at dinner – can cause digestive issues, poorer sleep, and lead the body to store fat instead of burning it.
- Too little vegetables and fibre – results in constipation, weakening of the gut’s good bacteria (the so-called microbiome), and over time, increases the risk of serious diseases, such as colorectal cancer.
- Irregular eating and choosing processed foods (e.g., fast food, sweets, ready-made meals) – can lead to fatigue, weakened immunity, trouble concentrating, and increased vulnerability to stress.
3.3. Consequences of mistakes in meal planning
Meal planning may seem like a complicated task, but following a few simple rules makes it easy to assess whether a diet meets the basic criteria of rational nutrition. Here are the most important tips:
3.4. Energy and nutrient requirements for adults
The amount of calories and nutrients we need each day depends on many factors – such as gender, age, body weight, level of physical activity, and the condition of the body (e.g. pregnancy, breastfeeding, recovery from illness). Below is a table with approximate requirements – estimated values that can help with diet planning. Every body is different, so individual needs may vary – for example, an athlete will require more energy than someone with a sedentary lifestyle. Important! It’s always a good idea to consult national guidelines developed by scientific organizations (e.g., health or nutrition institutes), as recommendations may vary by country and change over time. Therefore, this data should be treated as educational information, not as a strict standard.
Estimated energy and nutrient requirements for adults
| Females (age 19–59) | Males (age 19–59) | |
| Energy (kcal/day) – moderate physical activity | 2000–2500 kcal | 2550–3000 kcal |
| Protein | 0.83 g/kg of body weight (approx. 47-54 g/day) | 0.83 g/kg of body weight (approx. 55-62 g/day) |
| Carbohydrates | 45–65% of energy | 45–65% of energy |
| Fats | 30-40% of energy | 30-40% of energy |
| Saturated fatty acids | As low as possible | As low as possible |
| Fibre | 25 g | 25 g |
| Salt (NaCl) | <5 g | <5 g |
| Calcium | 1000–1200 mg | 1000 mg |
| Iron | 18 mg | 10 mg |
| Magnesium | 310–320 mg | 400–420 mg |
| Vitamin D | 800–2000 IU (20–50 µg) | 800–2000 IU (20–50 µg) |
For individuals doing physical labour, engaging in sports, or women who are pregnant or breastfeeding, energy requirements may increase by 10–25%. On the other hand, in older adults (over the age of 60), energy needs decrease, but the need for nutrient density increases – especially for protein, calcium, vitamin D, and antioxidant vitamins.