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.