The vegetable part
Fresh or cooked vegetables and herbs can take up a good share of the plate. The more colours, the wider the range of nutrients.
Fruit and veg (in Russian)
Approaches
Approaches
Eating habits change not through willpower but through convenience. If the vegetables are already washed, the grains are on the shelf and the shopping list is ready in advance, good choices happen almost by themselves. This section covers practical approaches to the plate, the kitchen and the shop.
Convenience is an underrated ally: whatever is in plain sight and quick to cook gets eaten more often.
How this section works: we describe general cooking and household tips that suit most adults. We don't give portion weights, menus or personal plans; if you have particular needs, see a doctor.
How the plate works
It helps to think of the plate as a set of parts rather than a list of allowed and forbidden foods.
How to cook more simply
Simple cooking methods keep the flavour of the ingredients and let you get by without lots of salt and oil.
Braising
Vegetables, pulses and meat are cooked under a lid in a little liquid. The result is soft and juicy, and it's easy to make enough for a couple of days.
Roasting
A tray of chopped vegetables goes into the oven while you get on with other things. Roasted vegetables often win over even people who don't care for raw ones.
Fruit and veg (in Russian)
Flavour without extra salt
Herbs, spices, garlic, onion, lemon juice and vinegar make a dish vibrant, so you need less salt.
Salt and sugar (in Russian)
How to plan your shopping
The fridge gets filled at the shop, so a lot is decided before you even reach the kitchen.
Make a list first
A short list written at home helps you stick to your plan despite eye-catching displays.
A store-cupboard supply
Grains, pulses, frozen vegetables and tinned tomatoes come to the rescue when you have no energy to cook.
A look at the pack
Compare similar products by their ingredients and the per-100 g table, not by the big words on the front.
Food labels (in Russian)
When to see a doctor
- Your weight changes noticeably for no reason you can see
- You have constant thirst, weakness or other unusual sensations
- You regularly get pain, heaviness or other unpleasant symptoms after eating
- You have a long-term condition and aren't sure how to eat
- Thoughts about food and weight cause anxiety or guilt, or take up too much time
- If you suddenly feel much worse, call 112 or 103 (or your local emergency number)
Related reading
- Topics
Topics by group: what goes on the plate, salt and sugar, reading packaging, a calm approach to food; plus the article catalogue.
- Prevention
Everyday habits without bans: regular meals, water, vegetables, less salt and fewer sugary drinks, good sleep and timely check-ups.
- Food labels (in Russian)
A note at an archived address: how to read the ingredients, nutrition information and claims on a food pack.
- Ask your doctor
Questions about weight, eating with a long-term condition and test results that are worth discussing with your own doctor.
Sources
- World Health Organization: "Healthy diet" fact sheet
- Eurasian Economic Union labelling rules (TR CU 022/2011): "Food products in terms of their labelling"
This guide draws on the World Health Organization's general advice on healthy eating and on food labelling requirements as they stood when it was written. Recommendations are updated from time to time, and decisions about your own eating are best made together with a doctor.