CLINICAL KNOWLEDGE MAGAZINE
3 min read
The Three Most Consequential Mistakes in Nourishment
Tomasz Jankowski
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Diets Premium Medical Expert • 22.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| CLINICAL KNOWLEDGE MAGAZINE CLINICAL KNOWLEDGE MAGAZINE | min read 3 min |
| Diets Premium Medical Expert Tomasz Jankowski | Scientifically reviewed by a clinical dietitian 22.03.2026 |
Key Takeaways
A proper diet is a method for maintaining good health and physique. Healthy nourishment should be an integral component of a lifestyle where healthy habits become regularity. Unfortunately, not everyone possesses an appropriate degree of nutritional knowledge and is not always aware of the mistakes they make in everyday life.
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Missing morning meals, inappropriate number of meals
An improper diet is one of the causes of health problems. The first mistake that we often make is believing that not eating breakfast has no negative impact on our body. Many people leave the house without breakfast after waking up and washing. Often, coffee is the only thing they consume. The lack of breakfast leads to insufficient energy for the brain and muscles. How can we work or study effectively without enough fuel? Eating breakfast at work or school can avoid a crisis situation. We must also remember the number of meals we consume during the day. A too-small or too-large number of meals can lead to health problems. The optimal number is 4-5 meals consumed every 3-4 hours. This frequency ensures proper functioning of the digestive system and prevents sudden changes in insulin levels. It is also essential to note that consuming meals too late can lead to health problems. A meal consumed too late can cause digestive discomfort and problems with falling asleep. Therefore, it is best to eat a light dinner 2-3 hours before bedtime.
Insufficient consumption of vegetables, fruits, and liquids in the diet
Another mistake made by Poles is the improper consumption of the appropriate amount of fruits and vegetables in the diet. The diet in Poland is often based on fatty, hard-to-digest dishes. The intake of fruits and vegetables is still too low. This is a big mistake as they not only provide vitamins and mineral salts but also fiber, which is crucial for the proper functioning of the digestive tract. There is also an issue with the amount of liquids consumed, which should be around 2-2.5 liters in daily diet, not counting black tea and coffee. It is also important to remember to hydrate the body gradually throughout the day.
Consumption of Meals (delicacies, fast-food, processed items)
Delicacies, processed items, fast-food are a problem of our time. In the diet of the average Polish they appear too often. Their excessive consumption leads to numerous negative consequences for the body and contributes to the development of civilization diseases, such as obesity or type 2 diabetes. The task of giving up delicacies can be challenging. In such a situation, it is worth starting with reducing the amount of sugar and replacing store-bought delicacies with homemade baked goods from natural ingredients. To eat properly, it is necessary to constantly expand knowledge about healthy nutrition and patiently develop healthy habits.
Tomasz Jankowski
Diets Premium Medical Expert
Member of the Diets Premium clinical editorial board. Specializes in medical diet therapy, metabolic health, and nutritional planning.
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