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Today our planet Earth is facing an important problem - the global warming. It occurs because of emissions of toxic gas and increasing greenhouse effect.
Polluting gases are exhausted by factories, cars and other machines. These gases pile up in the atmosphere and don't let the light reflected from Earth's surface get out of atmosphere, which actually causes the warming itself. Because of it, glaciers melt rapidly, the ocean level rises and that poses a flood threat to all islands and seaside countries. It also means an dramatic increase in number of icebergs in oceans, which basically means a threat to sea travellers. Which in its turn poses a threat to economies of a lot of different countries, since most goods are exported and imported by water trade.

Warming is also dangerous for nature since many species of plants and animals are used to live under low-temperature conditions. And if temperature goes up, then certain plants, which are actually food for animals, will die. And that in its turn will make animals starve, and then eventually die as well. And so will die animals, whose food was primarily the previously mentioned animals, and so on and so forth.

I want to live in a country with strong economy, rich flora and fauna and not-overly-hot climate!

Let us save our planet together!

Let us say 'NO' to atmosphere pollution!

Let us switch to alternative sources of energy!

Let's revive our forests!

Eat at least five portions of a variety of fruit and vegetables every day. This section should make up just over a third of the food you eat each day.

Fresh, frozen, dried and tinned (in juice or water) all count, as well as unsweetened fruit juices and smoothies (maximum 150ml, once a day). Try to have a variety.

For fresh, frozen or canned fruit and vegetables, a portion is 80g, but a portion of dried fruit is around 30g and only counts once a day. Limit fruit juice and smoothies to 150ml a day because of the sugars in them.

Try to avoid adding rich sauces or butter to your vegetables and sugar or syrups to fruit. Also, make sure tinned fruit and vegetables don’t have added salt and/or sugar.

Read and download our portion guides for fruit and vegetables.

Potatoes, bread, rice, pasta and other starchy carbohydrates

Starchy foods should make up just over a third of the food we eat. Choose wholegrain or higher fibre versions of products like breads, rice or pasta and leave skins on potatoes.

‘Other starchy carbohydrates’ means foods such as breakfast cereals, porridge, yams and plantains.

Choose wholegrain versions where possible for more fibre, vitamins and minerals. Higher fibre versions of white bread and pasta can help you to increase your fibre intake, if you use these as a substitute for standard white versions of these foods.

Read and download our portion guide for potatoes, bread, rice, pasta and other starchy carbohydrates.

Dairy and alternatives

Choose lower-fat and lower-sugar options where possible.

Milk, cheese, yogurt, fromage frais, quark and non-dairy alternatives are included in this group.

Try swapping whole or semi skimmed milk for 1 per cent fat milk. Low or reduced fat versions of dairy products are widely available, including cheese.

Alternatively, buy standard products in smaller amounts and eat them less often.

If you are using dairy alternatives (such as soya, oat or rice milks), it’s important to choose unsweetened and calcium- fortified versions.