Fruit and vegetables
The WHO advises adults to eat at least 400 g of fruit and vegetables a day. Fresh, frozen and cooked all count, in different colours and varieties.
Fruit and veg (in Russian)
Topics
Topics
Eating is easier to understand piece by piece. We have split the guide into four groups of topics: what goes on the plate, how much salt and sugar is in our food, what the packaging says, and how to keep a peaceful relationship with food.
Variety matters more than perfection: a plate made from different foods shows you on its own what it's missing.
How this section works: we describe general eating principles for healthy adults, based on WHO recommendations. Individual questions, especially with long-term conditions, during pregnancy or for children, are settled with a doctor.
The plate and variety
Everyday eating rests on a simple idea: the more different foods you eat, the easier it is to get everything you need without much effort.
Whole foods
Whole grains, pulses, nuts and wholegrain bread keep you full for longer and provide fibre. They are easy to add to familiar meals.
Water
Plain water quenches thirst without sugar. It helps to keep it in sight: on the table, in your bag, at your desk.
Salt and sugar
A taste for salty and sweet food is largely a matter of habit, and habits can be changed gently.
Salt
The WHO recommends that adults have less than 5 g of salt a day. Most of it comes from ready-made foods.
Salt and sugar (in Russian)
Free sugars
These are sugars added to foods and drinks, plus the sugars in honey, syrups and juices. The WHO advises keeping them below 10% of total energy intake.
Fats
The WHO recommends that fats provide less than 30% of total energy intake. It helps to choose vegetable oils, fish and nuts more often.
Labels and ingredients
Packaging tells you more about a product than it seems, once you know where to look.
Order of ingredients
Ingredients are listed in descending order by weight: whatever there is most of comes first.
Food labels (in Russian)
Nutrition information
The per-100 g table lets you compare similar products fairly, even when the packs are different sizes.
Food labels (in Russian)
Front-of-pack wording
Words like "natural" or "fitness" are made up by marketers. The ingredient list on the back tells you more.
A calm approach to food and weight
Weight is just one of many aspects of health and is never a measure of a person's worth.
Regular meals and sleep
A familiar eating rhythm and enough sleep make it easier to notice hunger and fullness.
Promises of quick change
Adverts that promise fast results with no effort usually say nothing about the risks.
Quick-fix claims (in Russian)
When to get support
If food and weight cause anxiety or guilt, it's worth talking to a doctor or a psychologist.
Article catalogue in English
This is where standalone articles for English-speaking readers will be collected: everyday eating, reading food labels and a kind relationship with food.
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Topics in progress
- Packing a simple lunch for work from everyday foods
- How to read the traffic-light colours and claims on a food label
- Batch cooking on a Sunday: soups and stews for a busy week
- Eating well when you work shifts or irregular hours
- Enjoying holiday meals and celebrations without guilt
- Making the most of seasonal produce from local markets
Editorial rules
- Articles in this catalogue are written separately for each language version and are not translations.
- Some articles link to third-party websites, including gaming services; we do not control their content, prices or terms.
- We do not publish advertising for clinics, diets, medicines, supplements or food products, rankings, prices or reviews.
Related reading
- Prevention
Everyday habits without bans: regular meals, water, vegetables, less salt and fewer sugary drinks, good sleep and timely check-ups.
- Approaches
How a varied plate works, how to cook simply with less salt, and how to plan shopping so good food is always within reach.
- Glossary
Words from food packs and nutrition articles in plain English: from free sugars and sodium to fibre and ingredient lists.
- 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.