Rational eating means sensible food intake, which brings the body benefits. Rational diet consists of high-quality food with plenty of nutrients and respects the needs of the organism. The goal is a good nutrition for the body, which will endure the proper development, health, optimum physical and mental activity and stable maintenance of optimal weight.

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• Consume daily such amount of food, which maintains a normal body weight
• Maintain a regular intake of fluids (preferably pure water) – 2 to 3 liters per day. Liquids with sugar are not suitable.
• Limit fat intake to no more than 30% of total daily energy intake (don’t forget the hidden fats). Saturated (animal) fats should not exceed 10% of total daily energy intake.
• Proteins should make up about 15 to 20 percent of daily energy intake (0.8 – 1g per kilogram of body weight a day).
• Carbohydrates should make between 45 and 55 percent of daily energy intake (most are complex carbohydrates with fiber).
• Consume sufficient amounts of fruits, vegetables and wholegrain foods. Try to eat at least 5 servings of vegetables and fruit every day. Replace desserts with fruit and nuts and choose wholegrain bread instead of a white one.
• If you drink alcoholic beverages, do so in a very conservative way. Children should not drink alcohol at all, adults no more than 1 or 2 decilitres of beer or wine, or 5 centiliters of spirits per day.
• The amount of salt intake should not exceed 10 grams per day. Salty taste can be replaced with various spices.
• Try to avoid eating refined sugar, learn to drink tea and coffee without sugar, limit your consumption of sweets and sweetened beverages.
• Eat only well-preserved, and, if possible, fresh foods. Foods that are not fresh may contain toxic substances.