What is recommended to eat every day, especially in the summer?

Fruit and vegetables

There are three reasons why it is advisable to eat more fruits and vegetables. Firstly, fruits and vegetables are the main sources of many nutrients that people usually consume in quantities smaller than recommended, such as folate, magnesium, potassium, fiber and vitamins A, C and K. Importing some of these nutrients in the body is important for the whole population (fiber, vitamins and potassium), while some of the nutrients (folic acid) are important for specific groups, such as women in the reproductive period.

Secondly, the consumption of fruits and vegetables is associated with a reduced risk of many chronic diseases. Thus, there is moderate evidence that ingesting at least 500 g of fruits and vegetables a day reduces the risk of cardiovascular and cerebrovascular diseases such as hearth attack and stroke. Some types of fruits and vegetables are considered to protect against cancer.

Third, most types of vegetables and fruits when prepared without added sugars and fats have a relatively low energy value and contribute to maintaining healthy body weight. Consuming fruits means the consummation of fruits, fresh, preserved, frozen and dried, and less in the form of juices. When consumming juices are consumed, it is recommended that they should be made by 100% fruits. In order to reduce the intake of added sugars it is recommended to use fruit preserved in their own juice instead of sugar syrup.


Why Every Day?

To eat healthy;

To grow;

To increase the immunity of our organism;

To increase concentration and performance;

To prevent the onset of obesity, diabetes, and other diseases and conditions;

In addition, fruits and vegetables are rich source of antioxidants, substances which reduce the level of harmful substances, as well as the possibility of damaging the cell. Studies show that fruits and vegetables in our country are not sufficiently represented in our diet.


Why in the summer?

Fruits and vegetables have small caloric value, contain a high percentage of water in their composition, many minerals and vitamins that are indispensable to the body at this time of the year in order to maintain the vitality of the body and to supplement the lost fluid during sweating, and thereby reducing the sense of thirst.

It is best to be consumed raw or boiled shortly if necessary. Freshly made juices from fruits or vegetables are very useful and are recommended for all ages, especially for children.


It’s important to know!

Before eating fruit or vegetables, we should wash it well with safe tap water from the water supply systems, to prevent possible intestinal infectious diseases. Eat only well-washed fruits and vegetables!

The presence of fruits and vegetables in the diet should be 15% fruit and 25% vegetable from all other products. Simply, we need three to five meals a day.



Age group and number of recommended daily servings One fruit serving contains: 
 Children 2-6 years old


       1 1/2 servings ½

Children from 6-12 years


2 servings


3 servings


2 servings


  • 230 g (1 medium-size fruits – apple, pear, peach, plum, cherries, orange, kiwi, etc.)
  • 180 g of sweet fruits: (cherries, grapes, pineapple, etc.)
  • 350 g of fruit with very low caloric value and grains (watermelon, melon, lemon, raspberries, blackberries, strawberries, currant).
  • 200 ml of unsweetened fruit juice.



Age group and number of recommended daily servings One fruit serving contains: 
Children 2-6 years old 

       2 1/2 servings ½

Children from 6-12 years


3 servings


4 1/2  servings


4 servings


  • 350 g (blossom and fruit vegetable (cauliflower, broccoli, garlic, onions, leeks, peppers, celery root, green beans)
  • • 450 g of green and leafy vegetables (lettuce, spinach, rabbit, cabbage, etc.)
  • • 600 grams low calorie and fruitful vegetables (cucumbers, zucchini, yellow pumpkin, tomato, radish, champignons)
  • • 250 g root vegetables (carrots, beets, kale)
  • • 150 grams of peas
  • • 75 g of maize
  • • 250 ml of unsweetened vegetable juice



What else to eat in the summer?


Foods that do not contain much fat (especially saturated), cooked food, in the form of stews or soups.

Meat to be cooked or roasted, without grease.

White fish.

Milk or fruit-and-milk drinks.


Cereals and granular plants

Integral cereals are rich in nutrients such as iron, magnesium, selenium, B group vitamins and fibers. Integral cereals vary according to the fiber content. There is moderate evidence that intake of whole grains can reduce the risk of cardiovascular disease and is associated with lower body weight. There are also some limited knowledge that consuming whole grains affects the lower incidence of type 2 diabetes. The use of integral cereals in the diet helps meet the nutritional needs, and intake of high quality fiber cereals has additional favorable health effects. At least half of the recommended intake of total cereals in the diet should come from whole grains.


Principles for achieving healthy diet

Healthy eating habits include nutritiously rich foods such as vegetables, fruits, whole grains, low-fat or skimmed milk and dairy products, lean meat and poultry, seafood, eggs, legumes and nuts, prepared without adding solid fats, sugars and sodium. These foods, combined in a diet, can provide almost all essential nutrients and dietary fiber without consuming excessively many calories. The oils presented in seafood, nuts and seeds also contribute to the introduction of essential nutrients. It is important to note that beverages contribute to the intake of a certain number of calories from the diet. The number of calories varies from drink to drink, but most commonly consumed drinks, such as carbonated drinks, fruit nectars or alcoholic drinks, contain calories, but provide very little or no essential nutrients at all. Some other drinks, such as skimmed or low-fat milk, as well as 100% fruit juices, together with calories, also provide significant intake of nutrients. Water and unsweetened drinks, like coffee or tea, contribute to total water intake without adding additional calories. To limit excessive calorie intake, primarily safe drinking water and other drinks should be used without or with very few calories together with the recommended intake of skimmed or low fat milk.


Monitoring the principles of food safety

Food safety is an important principle in creating healthy eating habits. Hand washing, washing fruits and vegetables, preventing cross-contamination, cooking to safe temperatures inside the food, and safely storing food at home are some of the most important food safety principles.

The WHO has promoted and maintained the Five Safe Food Keys as a simple guide to which the food safety depends.


The five keys to safer food are:

  1. Maintaining the purity of the hands, surfaces and accessories on which and with which food is prepared;
  2. Separation of the raw from the prepared food;
  3. Achieving sufficiently high temperatures in the preparation of foodstuffs which will ensure a sufficiently high temperature and inside the food;
  4. Store food at safe temperatures (below 5 degrees Celsius), and when heated it is above 60 degrees Celsius;
  5. Use of safe drinking water and preparation of food and use of fresh foodstuffs


Small and frequent meals that will not burden your body.

It is not advisable to eat to oversaturation, nor to keep rigorous diets.


Physical activity is recommended depending on the possibilities, in the early hours of the morning or in the late afternoon.