Maintaining good health isn’t achieved through a short-term decision — it is the cumulative result of daily habits that boost immunity, enhance mental performance, and improve quality of life. In our fast-paced world, following a healthy routine is no longer a luxury, but a necessity.
Healthy eating is not just a diet or a list of restrictions. It is a way of life grounded in balance, variety, and moderation. Proper nutrition fuels the body, strengthens immunity, and supports optimal mental and physical performance — as explained by nutritionist Jana Harb in this article for Nadormagazine.
Eat Balanced Meals
What does balance mean? It means that every meal should include:
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Complex carbohydrates (like oats, brown rice, sweet potatoes)
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Healthy protein (such as eggs, chicken, legumes, and fish)
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Good fats (like olive oil, nuts, and avocado)
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Vegetables or fruits (to provide fiber and vitamins)
Tip: Follow Harvard’s "Healthy Plate" rule — half your plate should be vegetables and fruits, a quarter protein, and a quarter healthy carbs.
Plan your meals with 3 main meals + 1–2 snacks daily to help regulate blood sugar and avoid sudden hunger or late-night overeating.
Never skip meals, especially breakfast, as it helps control appetite and improves focus in the morning.
Moderation, not deprivation: Try the 80/20 rule — 80% of your food should be healthy, while 20% can be flexible (a treat or favorite food in moderation). Total deprivation leads to relapses, but moderation builds a sustainable lifestyle.
The Importance of Dietary Fiber
Benefits:
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Aids digestion
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Prevents constipation
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Promotes satiety
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Helps lower cholesterol
Sources: Oats, legumes (like lentils and chickpeas), fresh fruits (apples, kiwi), leafy greens (spinach, chicory).
Protein for Body Building
Types of healthy protein:
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Animal-based: eggs, chicken, fish, yogurt
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Plant-based: beans, lentils, quinoa, tofu
How much protein do you need?
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For the average woman: 0.8 to 1 gram of protein per kilogram of body weight
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For athletic women: 1.2–2 grams per kilogram
Healthy Fats Are Friends, Not Foes
Good fat sources:
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Olive oil
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Coconut oil (in moderation)
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Avocado
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Nuts and flaxseeds
Avoid: Trans fats found in margarine, processed fast foods, and industrial biscuits.
Reduce Sugar and Salt
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White sugar has no nutritional benefit and increases the risk of obesity and diabetes. Instead, use natural sweeteners like honey, dates, or dried fruit — in moderation.
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Excess salt raises blood pressure and affects kidney function. Try herbs and lemon as natural flavor enhancers.
Why Drinking Water Regularly Matters
Water:
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Delivers nutrients to cells
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Regulates body temperature
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Flushes out toxins
Tips to drink more water:
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Add lemon or mint to make it refreshing
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Drink a glass upon waking up and before each meal
Use smaller plates and stop eating when you're about 80% full.
Healthy Home Cooking
Home-cooked meals give you full control over ingredients and flavor.
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Swap frying for boiling, steaming, or grilling
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Prep meals in advance to avoid impulsive eating
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Plan your weekly menu and grocery list to stay on track
Stay Active Daily
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Daily physical activity is essential. You don’t need a gym — regular movement is more important than intensity.
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Just 30 minutes of walking a day can significantly reduce the risk of chronic disease.
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Exercise at home with bodyweight routines: squats, planks, push-ups.
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Avoid long periods of sitting (over 8 hours is linked to heart disease).
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Set a timer every hour to stand up and stretch.
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Incorporate movement into daily life:
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Use a bike instead of a car for short distances
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Treat household chores as exercise
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Sleep and Rest Matter
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Aim for 7–9 hours of sleep each night.
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Sleep boosts immunity, enhances memory, and reduces the risk of obesity.
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Create a dark, quiet sleep environment
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Avoid blue screens before bed
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Maintain a regular sleep schedule, even on weekends
Disrupted sleep impacts hormonal balance, so wake up at the same time daily to regulate your body’s rhythm.
Healthy Habits Are Not Rigid Rules — They’re Flexible Tools
They help you build a lifestyle that works for you. Think of them as a daily investment with long-term returns: more energy, mental clarity, stronger immunity, a better mood — even improved relationships.
You don’t need a drastic change. Start with small, intentional steps that grow into actions, then into a lasting routine.
Think of these habits as a love pact with yourself:
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Don’t deprive your body of sleep — it’s your tool for life.
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Don’t fill it with harmful food — it’s your home.
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Don’t isolate from positive people — they’re your fuel.
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Don’t overload your mind with worry — mental clarity is as vital as oxygen.
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