How to Eat Healthy. 2026 edition.

Find information until dark, read until drunk, how to eat healthy

Included. No need to find many places. Credit: Data from the World Health Organization (WHO). We summarize again.

- Eat real food (focus on eating real food, not processed until you can't see what it is, such as ultraprocessed food)

- Frozen food is soluble, but must remain in shape as something of it (according to the real food concept).

- Protein is very important. It should be available in every meal. Aim for 1.2-1 6 grams / 1 kg (before standing for 1 g / 1 kg) because we have a greater chance of protein deficiency (especially in people aged 30 +).

- Proteins should come from both animals and plants.

- Vegetables 5 units per day (This one, who enters the course with us, will know that we focus and tell before the start of the course on the first day)

- Fruit, eat whole balls, avoid eating juice (because of a lot of sugar and no fiber residue, making it absorbed very quickly)

- Eat fat, which comes from food, which is with food, not separate fat.

- Additional oils recommended to be eaten as essential fatty oil (essential fat) or nicknamed "good fat," such as from olive oil, nuts, avocado.

- beef tallow and butter, which is saturated fat, can eat no more than 10% of the energy per day. (Assuming 2000 kcal will eat cow fat, lard, vegetable oil, butter, saturated fat for no more than 200 kcal.)

- Drink milk, dairy products, choose normal fat, because low fat is often high in sugar.

- Fiber waste is necessary because it directly affects the good microbial balance in the intestine. If there is a lack of balance, diseases will follow. Infections will be easy.

- 2-4 Unrefined Grains / Day

- Avoid starch, sugar, processed food

- Sugar per meal should not exceed 10 grams.

- Artificial sweetener can eat a lot, but not a lot, because it can disturb the good bacterial balance in the intestines, can affect heart disease and brain disease, also stimulate the desire to eat more sweet.

- Water is very important. Eat enough. Stay hydrate. (In the article, there are no instructions on how much to eat. Who wants the exact formula after the mic? Who doesn't? Eat 2 liters a day. It's good.)

- Sodium should not exceed 2.3 grams a day (aka 2300 mg).

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