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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.

Here are 15 funny quotes about football


"Football is a simple game; 22 men chase a ball for 90 minutes, and at the end, the Germans always win." – Gary Lineker

"I spent a lot of my money on booze, birds, and fast cars. The rest I just squandered." – George Best

"The trouble with referees is that they know the rules, but they don't know the game." – Bill Shankly

"Some people think football is a matter of life and death. I assure you, it's much more serious than that." – Bill Shankly

"We lost because we didn't win." – Ronaldo

"I never comment on referees and I'm not going to break the habit of a lifetime for that prat." – Ron Atkinson

"I wouldn't be bothered if we lost every game as long as we won the league." – Mark Viduka

"If history repeats itself, I should think we can expect the same thing again." – Terry Venables

"I can't believe it. I can't believe it. Football. Bloody hell." – Sir Alex Ferguson

"Football is the ballet of the masses." – Dmitri Shostakovich

"We must have had 99 percent of the game. It was the other three percent that cost us the match." – Ruud Gullit

"In football, the worst blind is the one who doesn't want to see." – Nelson Rodrigues

"The ball is round, the game lasts 90 minutes, and everything else is just theory." – Sepp Herberger

"Football’s not just about scoring goals – it’s about winning." – Alan Shearer

"We didn't underestimate them. They were just a lot better than we thought."

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