Eating right is essential for self-care, budgeting, and discovering new interests and flavors. It is a much healthier alternative to crash diets, starvation or mindless eating. Switching to proper nutrition can help normalize body weight, boost energy and improve overall responsibility towards your body and health.

Eating right does not come easy. You need to clearly understand the following:

1. What and when to eat
2. In what quantities and ratios
3. How often to go for unhealthy foods

Proper nutrition is a long-term commitment aimed at achieving a toned body, healthy skin, stable mood, vigor and a better quality of life.

A healthy diet should meet the following criteria:

1. Sufficient calories
2. The right ratio of nutrients
3. Optimal meal frequency
4. Eating without rushing

According to the World Health Organization, the average adult needs about 0.8 grams of protein per kilogram of body weight per day. This requirement increases with physical activity, age and health status. Athletes may need more protein to maintain muscle mass and recover from exercise, while less active people won’t need as much.

It’s not necessary to calculate exact food amounts, but knowing what foods are protein-rich (meat, fish, eggs, dairy, legumes) is helpful. Lack of protein can lead to muscle atrophy, weakened immunity, growth retardation in children, anemia and general body weakening. Severe protein deficiency can cause irreversible organ damage.

For those leading an active lifestyle, additional sports nutrition may be necessary. Sports supplements can enhance endurance, health, muscle building and metabolism. Here’s what the three main nutrient groups can do for you.

1. Carbohydrates: Essential for energy. Daily requirement averages 300-500 grams, with athletes needing up to twice as much.
2. Protein: Repairs and builds muscle. Standard intake is 1.0-1.5 g/kg body weight, increasing by 10g per 500 kcal of energy expenditure. For example, an 85 kg active man needs at least 120 grams of protein per day.
3. Fats: Important for energy balance, hormone regulation, and muscle repair. Daily requirement is 80-100 grams, with athletes consuming 30-40% more.

What to Choose?

Proteins

Dietary supplements with 70-95% protein content support muscle mass, efficiency, and endurance.

Vitamins and Minerals

These support biochemical reactions and metabolism. Essential vitamins (except vitamin D) must come from food.

Electrolytes

Hydration before training is crucial. Electrolytes like sodium, potassium, and chlorine help regulate water balance and muscle synthesis. Including electrolyte drinks can restore mineral balance and maintain performance.

Start controlling your diet today and making conscious choices about what you eat. Your body will thank you in the future.