Learn to plan: Nutritionist on healthy diet tips

The nutritionist's main advice is to learn to plan your diet and shopping lists based on it. This way, you'll always have the necessary ingredients at home, you won't struggle with what to cook, and you'll be less likely to overeat or snack on quick, sugary foods because you'll have a clear plan in mind. By adopting this habit, you can automatically enhance your diet and, consequently, your well-being.

What your diet should include

• Vegetables: Include a variety of colorful vegetables and greens. Aim for 400-600 grams per day, incorporating them into every meal.
• Fruits and berries: Up to 200-300 grams per day. Don’t forget to include them in your diet; they are rich in vitamins and antioxidants that are crucial for your body.
• Protein: Not only animal-based proteins (eggs, meat, fish, organ meats) but also 50% of your diet should consist of plant-based proteins, which are high in fiber (chickpeas, lentils, peas, mushrooms).
• Carbohydrates: Focus on whole grains (various whole grain cereals and bread made from whole grain flour).
• Healthy fats: Olive oil, avocado, nuts, and seeds.
• Dairy: 1-2 servings per day (5% cottage cheese, unsweetened yogurt, 2.5% kefir, soft cheeses).

What to Reduce in Your Diet

• Fast carbohydrates: Pastries, candies, cookies. Fruits and berries are a great alternative.
• Ultra-processed foods, especially processed meats.
• Fast food.
• Sugary soft drinks and other similar items.

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.