Most participants, about forty three percent, report eating three meals a day. Sixteen percent follow an eating pattern of four to five meals, adjusting as circumstances require. Nine percent fuel their day with only two meals, seven percent do not count meals and simply eat as much as they can, and two percent eat once a day or more than five times in a 24 hour period.
A study by DDX Fitness in partnership with Miratorg reveals these patterns, reflecting a broad range of daily eating habits among respondents.
When it comes to diet composition, twenty percent of participants say vegetables and fruits form the main part of their intake, thirty four percent lean on poultry and meat, fourteen percent rely on dairy products, thirteen percent on grains and legumes, eight percent prefer sweets, and five percent include fish and other meats. Fast food makes up a portion of the diet for many.
Regarding fast food, twenty six percent report eating it several times a month, while another twenty six percent eat it two or three times a week. Nineteen percent say they rarely eat it, eighteen percent have it once a week, seven percent visit a fast food cafe only in exceptional cases, and four percent say fast food is the daily staple for them.
Sixty one percent believe their diet is healthy and balanced, but many still see room for improvement. In contrast, thirty nine percent disagree. In the same survey, forty three percent do not track energy and nutrient intake. Twenty two percent track it irregularly, and roughly the same share are aware of guidelines but do not monitor them closely. Twelve percent say they follow energy and nutrient guidelines strictly on a daily basis.
Seventy one percent do not follow any dietary restrictions. Sixteen percent are on a diet for health reasons or medical advice. Twelve percent say they follow a particular dietary pattern such as vegetarian, vegan, or gluten free. At the same time, twenty six percent want to adjust the food mix to support goals like weight loss or muscle gain. Twenty one percent want more vegetables and fruits, twenty percent aim to track energy and nutrient intake but have not managed to, thirteen percent want to cut fast food, the same share would add supplements but have not consulted a clinician, and seven percent are completely satisfied with their current plan.
Nearly a third, about twenty nine percent, periodically self prescribe dietary supplements; twenty eight percent seek medical guidance first. Forty three percent do not use supplements and rely on food for their nutrients. The vast majority, around ninety one percent, have never consulted a nutritionist; eight percent do so occasionally, and one percent consult regularly.
Fifty two percent exercise regularly, thirty one percent engage in sport periodically, and sixteen percent do not attend a fitness club. At the same time, forty six percent say their nutrition depends on training even if workouts are not regular, while fifty six percent believe that gym visits do not influence their diet.
Fitness professional Artem Opalnitsky notes that nutrition should align with training goals. A consistent calorie balance is key to reaching targets, and protein deserves special attention to prevent muscle loss when calories are restricted. When aiming to gain muscle, energy intake should exceed expenditure, and slow carbohydrates can provide steady energy for workouts.
It is advised to eat before training. A higher calorie and fatty meal three hours before exercise can help avoid discomfort, since digestion slows when blood flows to the working muscles. If meals are closer to workout time, choosing simple carbohydrates such as fruit or a small cereal bar with some protein is sensible. After training, there is not a single data point that defines post workout needs, but most calories go toward replacing expended energy and restoring glycogen. A protein drink can help replenish reserves, and dinner with family remains a pleasant routine after training, since food is both fuel and a social activity.
The majority of participants, about sixty seven percent, are married or in a relationship. When asked what they eat with family, fifty six percent cook breakfast, lunch, and dinner according to shared preferences. Two percent choose delivery, while the rest say meals depend on family circumstances and workload.
Nevertheless, most people prefer healthy or homemade meals. When asked what they eat alone, seventy six percent report eating the same as their family, while fourteen percent order delivery and nine percent prepare sandwiches or instant noodles.
Discussing unusual meat dishes tried by Russians, it was noted that a notable portion would avoid extremes. Venison was reported by thirty percent, bear meat by eleven percent, shark meat by eight percent, fried frog legs by six percent, ostrich meat by two percent, and turtle soup by one percent. Other uncommon options such as crocodile, whale or seal meat, kangaroo, and bison were also mentioned.
As expected, popular meat dishes include steak, cutlets, stuffed peppers, various beef dishes, fries with meat, pilaf, fried chicken, shish kebab, manti, jellied meat, and khinkali. The discussion also touches on common frying oils and related guidelines that continue to shape everyday cooking choices.