Healthy and balanced diet is one of the milestones of good health. Diet can provide all the vitamins and minerals our body needs. Remember that the largest quantities of vitamins are found in vegetables, fruits and berries. It is important to know that vitamins are gradually lost if thermally processed. Minerals partially leach into water when vegetables are boiled. In order to prevent losing them, you can later use the vegetable water for making a soup or sauce. It is best to include fruits and vegetables of all colours because they contain different vitamins and minerals thus increasing a likelihood of covering the entire range.

A healthy diet is made of four large product groups:

• Grain products; 
• Fruits, berries and vegetables; 
• Milk and dairy products; 
• Meat and fish, eggs and pulses.

Vegetables and fruits should make up to one half of daily food intake. How much is it? An adult should consume at least 500 g of fruit and vegetables daily, for a lion’s share preferably raw.

How to do it? How to include more healthy products in your daily meals?

• Eat vegetables and fruits you like. Do not force yourself into eating something for the sake of being healthy.
• Try to add fruits, berries, vegetables to your breakfast (and they should be eaten!). For example, if you are having a sandwich, toss in a salad leave, tomato or cucumber slice. Add chopped herbs (for savoury version) or fruits and berries (for dessert version) to your cottage cheese. Add chopped fruit, fresh or dried berries to your breakfast cereal.
• Choose vegetable salad as the side dish to your lunch. Better choose an oil-based salad dressing with lemon juice, vinegar etc. 
• Want some dessert? Choose fresh fruit, fruit salad, fruit with yoghurt or cottage cheese, fruit and berry soups for your dessert.
• Vegetables, fruits and berries make ideal snack. Choose seasonal fruits or berries or dried fruit over cookies or chips. If you keep them in a visible and accessible place, for example, on the table, you will most likely eat them. 
• If you are diligent and cook at home – prepare vegetable casserole or soup several times a week.