The transition to a healthy diet is often associated with strict diets, prohibitions, and hunger. But in fact, healthy eating is not a restriction, but an expansion of choice. It does not require perfection, but is built on awareness, balance, and respect for your body. You can start small – just replace one product with a healthier one.
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The first step is to stop punishing yourself. You do not need to abruptly give up everything you love. Instead, add. Start by increasing the amount of vegetables: add spinach to an omelet, carrots to soup, avocado to a salad. Gradually, your diet will become brighter, more nutritious, and tastier.
The next step is to understand the basic food groups. Your plate needs:
Proteins (chicken, fish, eggs, legumes) — for muscles and satiety
Complex carbohydrates (buckwheat, quinoa, oatmeal, whole grain bread) — for energy
Fats (nuts, avocado, olive oil) — for hormones and vitamin absorption
Vegetables and fruits — for vitamins, fiber and antioxidants
Don’t chase calorie counting at the start. It’s better to focus on the quality of the products. Give up packaged sauces, sodas, chips and processed foods. Instead, cook at home using fresh ingredients.
