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Foods to eat to be healthy: Coach's advice

Foods to eat to be healthy: Coach's advice Illustrative photo (Freepik)
Author: Maria Kholina

The foundation of good health includes sports, drinking enough water, and a properly selected diet. It's crucial to know what to eat to stay healthy, according to coach Yurii Popko.

What to eat to stay healthy

According to the expert, to be healthy, you need a strong immune system and an active lifestyle.

80% of the immune system is located in the gut, meaning it depends on the microflora. Therefore, you shouldn't harm the microflora to stay healthy.

It's essential to minimize products with added sugar and consume enough fiber. This is because good bacteria feed on this fiber.

The daily fiber intake should be up to 20 grams for children, 25 grams for women, and 35 grams for men.

To calculate how much fiber you are consuming, you can download a calorie calculator.

Another option is to consume at least three cups of vegetables, greens three times a day, and don't forget about berries, as they contain fiber, as well as fruits, grains that cook slowly, and legumes.

What to avoid eating

To stay healthy, it's also important not to overeat and to avoid excess weight and obesity. To do this, focus on satiating foods, particularly proteins – fish, meat, eggs, and cottage cheese. Choose products with no more than 5% fat content.

Next, complex carbohydrates – grains that take a long time to cook and potatoes. The coach said that boiled and cooled potatoes are the best among other ways of cooking them.

Don't forget about plant and animal fats, as they provide energy and also hormones necessary for the body.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.