Healthy Diet
People who eat healthily and sensibly live on average demonstrably longer. Proper eating habits are an essential part of preventing lifestyle-related diseases, such as heart and vascular diseases, type 2 diabetes, obesity, and many others.
A Few Numbers to Begin With
The rate of obesity among adults in the Czech Republic has significantly increased over the past 15 years.
- In the Czech Republic, approximately 19% of people are obese, making the country one of the worst in the European Union. It is expected that by 2030, about 35% of the Czech population will be obese.
- 20% of all fifteen-year-olds suffer from being overweight or obese.
The main factor causing obesity is poor nutrition.
- More than 50% of all adults do not consume fruit daily, nor even one portion of vegetables.
- The average salt intake in the Czech Republic is three times higher than the recommended daily limit.
On this page, you will learn what a beneficial diet for the health of both your body and mind looks like. First, we will look at its simplified structure in the form of a healthy plate, and then we will focus on individual nutrients in more detail.
The Healthy Plate
The key to healthy eating is variety. To give you a better idea about what your meals should consist of, we use the concept of the healthy plate. One third to one half of your plate should consist of vegetables and fruit, and the rest should be a healthy, high-quality source of protein and whole grains.
1. Vegetables and Fruit — ½ of the plate
-
Eat at least five portions a day — three servings of vegetables and two servings of fruit. Vegetables and fruit should make up about half of your plate, and you should include them in snacks as well. You can picture one serving as roughly the size of your fist or a medium-sized apple.
-
Vegetables and fruit are an important source of vitamins, minerals, water, and antioxidants.
-
It is best to eat them fresh, but do not hesitate to vary the ways you prepare them. Try including fermented types too, as they have a positive effect on the gut microbiome. Limit high consumption of juices or smoothies.
TIP: Try buying seasonal vegetables, for example, cruciferous vegetables like broccoli or cauliflower, which are sometimes forgotten. Yet they are an essential source of absorbable calcium for people who do not consume dairy products. By buying local, seasonal vegetables, you also help protect the environment because they do not need to be transported long distances, and on top of that, you can save money.
TIP: Frozen and high-quality canned vegetables are still vegetables! Eating frozen peas and carrots with your meal still counts. Frozen vegetables and fruit still contain many beneficial nutrients and are often cheaper.
2. Whole Grains — ¼ of the plate
Examples include whole-grain or rye bread, brown rice, quinoa, whole-grain pasta, and oats. Some breakfast cereals can also fit into this category, but be careful about the amount of added sugar.
Why should you choose whole-grain foods over white bread, rice, or pasta? A grain is enclosed in a husk, which contains all the vitamins and minerals. Without the husk (as in white bread), these nutrients disappear. Whole grains are also a source of more fibre, which is another reason why they should be preferred.
TIP: Try mixing whole grains with regular white grains in a ratio that suits you (e.g., 1/3 whole-grain pasta and 2/3 white pasta). Thanks to this mix, the whole-grain flavour will be less intense, and the meal will cost less. As you get used to it, you can gradually increase the ratio.
3. Proteins — ¼ of the plate
High-quality sources of protein include meat, fish, eggs, milk and dairy products, as well as legume-based foods such as tofu or tempeh, and other plant-based protein sources like seitan or robi.
Not all meat is the same.
The preferred sources should be lean meats, such as chicken and turkey. On the contrary, limit red and fatty meats (beef, pork, veal) and avoid processed meat products (salami, hot dogs, sausages, and smoked meats). Try to reduce your consumption of red meat to an average of 1–2 portions per week.
Excessive consumption of red meat, and especially processed meat products, is associated with an increased risk of developing colorectal and rectal cancer. Due to their high content of cholesterol, salt, and fat, they are also linked to a higher risk of atherosclerosis, which can lead to heart attack and stroke. Processed meats and sausages also contain additives and high levels of salt, and their consumption should be reduced to a minimum.
Fish
Fish are rich in protein as well as micronutrients, including vitamin D and selenium. They contain only small amounts of saturated fats. This makes fish a valuable food that supports heart and blood vessel health. Studies involving hundreds of thousands of participants show that consuming 90–180 grams of fatty fish (such as salmon, mackerel, sardines, and others) per week reduces the risk of dying from heart disease by 36%.
Dairy products
Dairy products are not only a good source of protein, but also an excellent source of calcium and vitamins B and D. However, they are not irreplaceable, especially because part of the population is lactose intolerant (due to the absence or partial absence of the enzyme that breaks down lactose). If you consume dairy products, prioritise plain milk, plain yoghurt, moderate amounts of cheese, and other unsweetened dairy products. Fermented dairy products such as yoghurt or kefir are especially beneficial because they contain probiotics — microorganisms that inhabit our intestines. The gut microbiome influences digestion and the immune system.
Eggs
Eggs were often unjustly demonised in the past due to their high cholesterol content. However, it is important to understand that dietary cholesterol and blood cholesterol are not interchangeable. Eggs also contain substances that help lower blood cholesterol levels, such as lecithin. Studies have shown that eating one egg per day is not associated with a higher risk of cardiovascular diseases. Eggs are also a good source of so-called complete proteins, meaning they contain all the amino acids that the body cannot produce on its own.
Legumes
Legumes should be part of your diet several times a week. They are an excellent source of complex carbohydrates, fibre, protein, and vitamins and minerals such as folic acid, phosphorus, and iron. They help lower cholesterol levels and have a low glycemic index, meaning they do not cause significant spikes in blood sugar, which in turn lowers insulin levels and reduces the risk of fat storage in the body. They are also budget-friendly.
For better digestibility, legumes should be prepared properly. Soak them for at least 24 hours (for peeled lentils, a few hours are enough) and cook them long enough in at least double the amount of water. It is helpful to add herbs such as bay leaf, thyme, caraway, or cumin to the water. Do not use the soaking water for cooking, as it contains indigestible substances we want to remove. If legumes still cause bloating, choose peeled varieties such as red split lentils, split peas, or peeled chickpeas, as the compounds causing bloating are primarily found in the skins.
TIP: Canned fish is still fish, and it remains a source of omega-3 fatty acids and vitamin D. It is also cheaper.
4. Fats
It is important to remember that fats are an essential part of our diet. What matters the most is the type of fat you eat.
Choose foods that contain healthy, unsaturated fats (fish, seeds, and healthy plant oils). Limit foods high in saturated fat (especially fatty meats, butter, coconut oil, and palm oil), and avoid unhealthy trans fats.
Use plant-based oils such as extra virgin olive oil, rapeseed (canola) oil, or peanut oil. Eat and use butter only occasionally.
Flaxseed and walnut oil are valuable sources of essential omega-3 fatty acids, which the body cannot produce on its own. Omega-3 fatty acids support proper heart and brain function and help maintain normal blood pressure. Buy cold-pressed flaxseed oil, as it is sensitive to heat and light, and store it in a cool, dark place in a dark bottle. Regularly add 2–3 teaspoons to your food, especially if you do not consume enough fish. Flaxseed oil is not suitable for heating, frying, or baking.
5. Fluids
Water should be your drink of choice on every occasion. It does not contain any sugar, and it is easy to carry a refillable bottle and top it up from the nearest tap. You can also include unsweetened teas, which are especially pleasant in winter. Limit juice intake to 1 glass per day and avoid sugary drinks.
TIP: If plain water does not appeal to you, try adding lemon, cucumber, fruit, or herbs. But remember that this kind of “flavoured” water should not be sipped throughout the entire day.
6. Physical Activity
Movement is also a part of a healthy plate. Do not forget to be physically active regularly, ideally 30 minutes, 5 times a week. Without physical activity, even a healthy plate is not complete.
What Should You Take Away from This?
Stay sensible. Think about what you eat, but also consider the facts. Do not be swayed by colourful packaging, what your favourite YouTuber or influencer says, by trends, or by a good-sounding advertisement. Treat yourself now and then, even eat cake or fast food, without guilt. Remember that one meal would not ruin your whole diet, but it would not save it either. You eat four, maybe five meals a day. If one of them is not perfect, it would not destroy your diet, and you should not feel like everything is lost. On the other hand, if you usually spend the whole day eating unhealthy foods like chocolate bars and cookies, a salad at lunch or in the evening wouldn't fix that.
And you know what? The most important thing is not to go crazy about it.
