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The Foundations of a Healthy Diet

A balanced diet is built around variety and moderation. Here’s what that means in practice: Fruits & Vegetables: Aim for a rainbow of colors on your plate. Different colors mean different nutrients — red peppers, dark leafy greens, blueberries, and carrots all bring something unique. Lean Proteins: Choose sources like chicken, fish, beans, tofu, or lentils to support muscle health and repair. Whole Grains: Swap refined carbs (white bread, sugary cereals) for brown rice, oats, and whole-wheat pasta to get more fiber and keep your blood sugar stable. Healthy Fats: Avocados, nuts, seeds, and olive oil can help reduce inflammation and keep you full. Hydration: Water is key — aim for at least 2 liters a day. Herbal teas and water-rich foods like cucumber and melon can also count.
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Here are 15 motivational quotes:

  1. “The only way to do great work is to love what you do.” 
  2. “The future belongs to those who believe in the beauty of their dreams.” 
  3. “Don't watch the clock; do what it does. Keep going.” 
  4. “Keep your face always toward the sunshine—and shadows will fall behind you.” 
  5. “It does not matter how slowly you go as long as you do not stop.” 
  6. “The secret of getting ahead is getting started.” 
  7. “You are never too old to set another goal or to dream a new dream.” 
  8. “Believe you can and you're halfway there.” 
  9. “Act as if what you do makes a difference. It does.” 
  10. “Success is not final, failure is not fatal: It is the courage to continue that counts.” 
  11. “What you get by achieving your goals is not as important as what you become by achieving your goals.” 
  12. “To accomplish great things, we must not only act but also dream, not only plan but also believe.” 
  13. “The only limit to our realization of tomorrow will be our doubts of today.” 
  14. “Don't let yesterday take up too much of today.” 
  15. “You miss 100% of the shots you don’t take.” 

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