The basics of healthy eating

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The basics of healthy eating

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The well-known saying “you are what you eat” is reflected in reality. A healthy and balanced diet can make a big difference in our mood and general health. So find out what are the basics of a healthy diet and enjoy the vitality and energy to act.

The main function of food is to provide the body with energy. So if healthy food takes the place of fast food and other empty calories in your diet, you can be sure that you will have plenty of energy and power to act. To help you do that, here are the basics of healthy eating.

The basis of a healthy diet: a balanced menu

We often hear the term “balanced diet”. But what exactly does this mean? A balanced diet is nothing other than a daily diet rich in all nutrients. According to general recommendations, an adult diet should consist of 50% carbohydrates as the main source of energy, 30% fats and 20% proteins. Remember not to give up any of these macronutrients, because strict diets that severely restrict some of the nutrients are not good for your body and well-being. If you want to be sure how many calories and macronutrients should be in your diet, you can go to a nutritionist’s office or take an online BMR test.

Include more fruit and vegetables in your diet

A very important, if not the most important, part of healthy eating is the correct amount of vegetables and fruits in your diet. Most nutritionists recommend that this should be at least 5 portions a day. However, it is worth remembering that vegetables are definitely more important because they have huge amounts of vitamins and minerals which we need to live. Although fruits are also rich in these micronutrients, they also have large amounts of simple sugars, which in a larger dose do not affect our body well.

Remember to hydrate

A very important pillar of healthy eating is proper hydration of the body. An adult should drink from 1.5 to 2.5 liters of water a day. If you want to stay healthy and in great shape, you cannot forget about it. In addition, drinking plenty of water helps in cleansing the kidneys and also has a great effect on the condition of the skin. Remember also that if you exercise regularly and your workouts are quite intense, it is worth increasing the amount of water you drink to even more than 3 liters. Moreover, you can successfully drink natural herbal teas which will additionally support proper functioning of your body.


A great support for a healthy diet are natural supplements. They help to avoid any deficiencies and perfectly support the proper work of the body. In our climate it is especially important to supplement vitamin D, which through the lack of sunlight during the fall and winter, your body may lack. In addition, if you are on a plant-based diet, it is also worth considering vitamin B12 supplementation.

Main photo: Dan Gold/

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