The usual recommended diet

Main food groups
• Food rich in carbohydrates: cereals, root vegetables, and tubers.
• Fruits and vegetables.
• High-protein foods: meat, fish, eggs, dairy products, legumes.
• Dairy products.
• Food high in fats or oils.

Recommended food quantities
Recommended daily norm (abbreviated RPN) – the amount of a specific nutrient set for one day, which is sufficient for almost every (97-98%) healthy human body. Different daily norms are usually set based on age, gender, disease severity, physiological conditions during pregnancy, breastfeeding. These norms are indicated on product labels, in certain diets, and are also used in the food industry to create new products.

WHO recommendations are general and may be adjusted according to each country.

Energy requirements
The aim is to prevent energy deficiency or excess.
Encourages consuming appropriate energy levels according to proper dietary habits.
Promotes physical activity in daily practice.

Protein requirements
High-quality proteins should account for no less than 8-10% of the total daily energy value.
Supplementing the diet with vegetables rich in proteins should be 10-12% of the total daily energy value.

Fat requirements
Animal fats and oils should account for at least 15% of the daily diet’s energy value.
For fertile women, at least 20% of animal fats and oils should be included in the daily diet to provide essential fatty acids.
The daily diet of active non-obese individuals should consist of less than 35% of the total daily energy value from fats (of which less than 10% are saturated fatty acids).
For individuals with low physical activity, it should be less than 30% of the total daily energy value.
Saturated fatty acids should account for less than 10% when considering the total energy value of fats.

Carbohydrate requirements
Carbohydrates should make up no less than 50% of the daily diet’s energy value.
Food rich in slowly absorbed carbohydrates should be properly prepared and easily digestible.
Compared to fats, increased sugar consumption is more acceptable. The energy provided by sugar should not exceed 10% of the daily diet’s energy value.
Consuming complex carbohydrates, which are a constant source of energy for the body.

The foundation of good health is proper nutrition
This is important for many people, including ethnic minorities, vegetarians, and individuals of all age groups, except for children under 2 years old. Children from 2 to 5 years old should gradually transition to the diet of foods consumed by the whole family.

The foundation of good health consists of 5 food groups
1. Bread, grain products, potatoes.
2. Fruits and vegetables.
3. Meat, fish, or alternative protein sources: eggs, legumes, seeds, nuts.
4. Milk and dairy products.
5. Foods high in fats, as well as foods with high sugar content.

Source | Dietary Treatment in General Practice | Dietitian Doctor Jūratė Dobrovolskienė