Russia's New Health Guidelines Redefine Daily Eating Habits

The Russian government has released new official guidelines on healthy living for its population. These recommendations cover daily eating habits, hydration, and food choices to promote better health. The guidelines advise starting the day with a glass of room-temperature or slightly warm water after waking up. Breakfast should follow within an hour, ideally between 7:00 and 9:00 a.m., and should be the most calorie-dense meal of the day, providing 30–40% of total daily intake.

Meals should be spaced 4–5 hours apart. Before each meal, 100–150 ml of water should be consumed 20–30 minutes in advance. Throughout the day, 2–3 sips of water every hour are recommended.

The advice also includes limiting rich meat broths and avoiding processed foods where possible. Dinner should be finished at least three hours before bedtime. The new recommendations aim to structure daily eating and drinking patterns for improved well-being. They provide clear, practical steps for citizens to follow in their routines. The government has formally endorsed these measures as part of its public health guidance.