A Guide to Real Food

A Healthy diet is based on meals made from real food. That means that your health does not have to depend on a miraculous proportion of nutrients, grams of a certain food, or the number of calories or portions. A healthy diet can take various forms. For some of us, a balanced diet is the key, for others, a plant-based diet high in carbohydrates may be suitable, and certain others may need food low in carbohydrates, but high in fat and protein.

Sources of fat and protein

Meat and offal, fish and sea food, milk and unsweetened dairy products, eggs, pulses, nuts and seeds / virgin plant oils, butter, lard

Sources of carbohydrates

Vegetables and fruit, mushrooms, potatoes, groats, oat flakes, sourdough bakery products, pasta

Human needs

Sufficient physical activity and sleep, sufficient exposure to fresh air and sunshine, a good mood and friends


Nutritional options

A healthy diet may take various forms. The majority of us will benefit from a balanced diet, but some of us will need a different variety of foods in their dish.

  • Balanced diet


    Key variants (EBM)
    • Mediterranean diet
    • Traditional diet
    • Nordic diet
    Specific variants
    • Diets to eliminate certain foods
  • Low-carb diet


    Key variants (EBM)
    • Low-carb diet (LCHF)
    Specific variants *
    • Ketodiet
    • Paleo
    • Primal
    • Whole30
    • SCD
    * Please make sure that you take suitable supplements.
  • Plant-based diet


    Key variants (EBM)
    • Vegetarian diet
    • Predominantly plant-based diet (WFPB)
    Specific variants *
    • Macrobiotics
    • Raw food
    • Vegan food
    * Please make sure that you take suitable supplements.

Diet illustration examples

Low-carb food

Low-carb food

Reduce the intake of cereals or leave them out of the diet.
This diet is based on high quality sources of protein and fat,
together with a sufficient intake of vegetables.

Low-carb food
Plant-based diet

Plant-based diet

Reduce the intake of foods of animal origin or leave them out of the diet.
The diet is based on complex carbohydrates, plant-based protein
and fat with a sufficient amount of vegetables.

Plant-based diet

Examples of real food
and ultra-processed food products

Real food (essential food and food processed to a minimum degree)
  • Oat

  • Meat

  • Cold-pressed
    oils (made
    from fruit)

  • Fresh

  • Sourdough

  • Fruit
    and vegetables

  • Fish

  • Unprocessed

  • Fermented soy products

  • White whole-fat / creamy yoghurt and curd cheese

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Ultra-processed food products
  • Muesli bar,
    flavoured cereals

  • Sausages and pâtés

  • Fish fingers, seafood sticks

  • Sweet soft drinks

  • Plant-based “cheese” and plant-based “meat”

  • White bread, pastry, bakery products with yeast

  • Industrial seed oils

  • Flavoured dairy produced - sweetened yoghurts, curd dessert

  • Powdered or flavoured plant-based milk

  • Extruded puffs, puffed rice cakes

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How can we recognise ultra-processed food products?

Ultra-processed food products are usually high in sugars, starches, fat and salt, with all this supplemented with preservatives and additives to enhance the flavour artificially. From the nutritional point of view, such substances are not beneficial, and they can be considered as a risk factor in terms of the development of human diseases. You can also ascertain such foods by asking the following questions:

About the Guide to Real Food

What to eat serves as an educational platform that will help you to be aware of the food you eat, and keep your lifestyle healthy.

The Guide to Real Food is a simple and efficient tool for a healthy diet that builds on the latest world nutritional knowledge. Unlike the usual nutritional recommendations, we do not state that there is only one correct diet for all of us. The Guide to Real Food takes into account what may be nutritionally beneficial for the health of an individual, be it rather a plant-based food or low-carb food. A healthy diet may prevent many diseases and can help you overcome any existing health problems. Wishing you good health, Globopol.

About Globopol

Globopol is a think tank connecting doctors, disease prevention experts and independent dietitians. The aim that we share is to promote a healthy lifestyle by providing medical staff, teachers, officials, politicians, managers and businessmen as well as parents and the general public with easily understandable nutritional recommendations.

We also help the government and ministries formulate better principles of public health care. Our recommendations are purely based on the latest world scientific knowledge and they are not biased by any commercial or political interests. We provide objective information and a helping hand to anyone seeking guidance through the flood of information claiming what is and what is not healthy and beneficial for us.

About expert opinions on the Guide to Real Food

Scientific texts on the topic