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The Food Guide Pyramid is a suggestion how to eat healthy, what to eat frequently, what to eat sparingly and what to avoid to keep health and well-being. Remember: The Food Guide Pyramid shows general guidelines which have to be individually adapted. The first rule of healthy nutrition habits is a diverse menu; thus, it should include food from various food groups. The lower they are in the Pyramid, the more of them should compose your diet. NOTE: the diet itself is not enough. Also, the amount of liquids and physical activity is important.


  1. Skipping breakfast will cause greater hunger in the second part of the day and finally most probably a lot of snacking (especially appetite for sweets) and eating too large meals. Breakfast rich in protein and fibre regulates appetite for the whole day. Research shows that if you eat breakfast you have better chance to maintain your normal body weight
  2. Irregular meals disrupt metabolism and lead to too much snacking
  3. Too large and too late dinner causes fat tissue storage

1. EAT REGULARLY, preferably 4-5 meals a day - 3 bigger: breakfast, lunch and dinner and 1-2 snacks, on fixed times. Figure out the frequency of your meals that works best for you and stick to it. You will get used to regular delivery of energy and nutrients. This will teach your body not to make reserves and you will learn to eat with moderation (not to big portions) . Regular eating also means best use of energy and prevention of fat tissue storage. Start your day with breakfast. It is the most important meal of the day. After a long night's rest, your body needs the fuel to get your metabolism going and give you energy for the start of the day. Eat it not later than 2 h after you wake up. Your breakfast should be nutritious. The best would be if it contains wholegrain bread or cereal, low-fat cottage cheese or other protein-rich product (e.g. eggs, lean ham) and a lot of vegetables. According to research lack of breakfast may result in all-day snacking. Intervals between meals should not extend 3-4 h nor should be shorter than 2 h. Eat light supper, 2-3 h before you go to sleep.



Composition: Oatmeal is rich in carbohydrates, fiber, fats and protein, vitamins B and E, calcium, potassium, magnesium, iron, zinc and selenium.

Beneficial effects: It reduces the cholesterol level in blood, strengthens the immune system (dietary soluble fiber is a nutrient for "good" bacteria). Next to it oatmeal detoxifies the body (dietary fiber seizes the toxic compounds and prevents their absorption). Carbohydrates present in oatmeal are digested slowly, what gradually increases the level of glucose. Thanks to this you do not get hungry again for a longer period of time.

How to eat: you can eat porridge or make your own muesli, with addition of skimmed milk (milk’s protein supplements the missing essential amino acids in oatmeal), fruits, seeds and nuts. It tastes good also with various spices e.g. cinnamon, ginger, turmeric. You can also add oatmeal to homemade cakes, rolls, and even meat dishes (e.g. instead breadcrumbs).

Check if your eating is correct and your lifestyle is healthy: TEST FOR NUTRITIONAL HABITS.

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Available only in Polish
Available only in Polish