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World Health Day

Health is the state of physical and mental well-being, in other words – lack of an illness. April 7th has been named as the World Health Day by the World health organization. HEALTH FOR EVERYONE is the motto of this year’s event.

According to WHO, at least a half of the people on Earth is unable to access necessary medical care and nearly 100 millions are forced to live in abject poverty – to survive on 1.90 USD or less per day, as they need to pay for medical care out of their own pockets. In developed countries people have access to medical care and usually do not need to choose between good health and other basic needs. This does not mean, however, that they do not need to TAKE CARE OF OUR HEALTH! Avoiding diseases is based on prevention and conscious choices – in particular, dietary choices!

Let’s not forget about proper diet during the World Health Day. It is necessary to maintain good health and maintain physical and mental balance. Let’s follow the recommendations included in the Pyramid of Healthy Diet and Physical Activity as “consumption of various foods recommended in the pyramid in proper amounts and proportions as well as physical activity are key to health”.

Diet pyramid

How do you read the recommendations included in the graphic?

  1. Everyday physical activity is basic – it is important to exercise daily for 30 to 45 minutes. It might be walking, aerobic or even house-cleaning.
  2. The products you can see on the lowest level should be eaten most frequently. Vegetables should be consumed most frequently – nearly with every meal. Although there are fruit on the same level, you should eat 3 times more vegetables than fruits.
  3. The higher the box, the less frequent you should eat the products presented in it.
  4. You should eat wholegrain carbohydrates (groats, breads, pasta – they are full of fiber, vitamins and minerals) and dairy products (mostly yoghurt and kefir) every day.
  5. It is recommended to reduce consumption of red meat in favor of fish, leguminous plants and eggs. They are a perfect source of nutritious proteins and many other valuable substances.
  6. Fat should be eaten least frequently, however, it is also an important element of a balanced diet. You should give up animal fat in favor of vegetable fat such as olive oil or linseed oil. Eat nuts as well.
  7. There is a water jar symbol on the second level of the graphic. It is very important to properly hydrate your body. Fluid intake needs may vary, but people should, on average, drink at least 1.5 liters of water per day. Tea and even coffee are also recommended.
  8. The nest recommendation is to use herbs and limit consumption of salt to 1 teaspoon per day. The spices not only improve the taste of meals, but they also provide the body with many nutrients – and frequently help you replace the salt.
  9. Avoid sugar, replace white sugar with fresh fruits, dried fruit or nuts.

The basis of good health and well-being lies with following the above rules, eating regularly 4-5 meals per day and minimizing use of stimulants.


The recommendations presented above are targeted at healthy people. All diet-related illnesses such as osteoporosis, diabetes and hypertension, require consultation with a specialist and, frequently, a different diet.

Recommended by Aneta Korzeniecka, nutritionist