Healthy food: a trend or the shortest way to health?

February 27 2024

Healthy food is a trend that aims to improve human health and well-being by eating healthy and balanced food.

Main characteristics of healthy food


  • Absence of artificial additives, preservatives, colourings and flavourings.


  • Predominantly fresh, seasonal produce.


  • Whole-grain products, unrefined oils, natural sweeteners.


  • Containing all essential macro and micronutrients.


  • Wide range of products from different food groups.

Benefits of healthy food

Improved health:

  • Weight loss, normalisation of the GI tract, strengthening of immunity, increased energy.


  • Improvement of skin, hair, nails.


  • Cooking at home from simple foods can be more economical than buying ready-made meals.


  • Reduced consumption of packaged foods and food waste.

Disadvantages of healthy food:


  • Requires time and effort in menu planning, food preparation.


  • Some healthy food can be more expensive than conventional foods.


  • Not suitable for people with health problems.


  • Limited in variety of flavours.


  • healthy food is not a diet but a lifestyle.
  • You should not blindly follow fashionable trends.
  • It is important to choose a food system individually for your needs and capabilities.
  • It is necessary to focus on the principles of balanced nutrition.
  • healthy food should be tasty, varied and bring pleasure.
  • healthy food is not a temporary restriction, but a long-term strategy that will help you improve your health, beauty and well-being.

Here is a sample healthy food menu for the day (approximate, 1500 kcal):

Breakfast (350 kcal):

  • Oatmeal porridge on milk (50 g of oat flakes, 200 ml of milk) with berries (50 g) and nuts (10 g) – 270 kcal.
  • Tea or coffee without sugar – 80 kcal.
  • Snack (100 kcal):
  • Fruit (apple, orange, banana) – 100 kcal.

Lunch (500 kcal):

  • Grilled chicken breast (100 g) – 165 kcal.
  • Buckwheat porridge (100 g) – 130 kcal.
  • Vegetable salad (150 g) with olive oil (10 g) – 175 kcal.

Snack (150 kcal):

  • Skimmed cottage cheese (100 g) with berries (50 g) – 120 kcal.
  • Nuts (10 g) – 30 kcal.

Dinner (400 kcal):

  • Steamed fish (100 g) – 170 kcal.
  • Vegetable stew (200 g) – 120 kcal.
  • Salad of greens (50 g) – 10 kcal.

Second dinner (100 kcal):

  • Skimmed kefir (200 ml) – 80 kcal.


  • This is a sample menu, it can be adjusted depending on your needs and goals.
  • Do not forget to drink enough water (1.5-2 litres per day).
  • It is important that the food is varied and tasty.
  • Listen to your body and eat when you feel hungry.
  • Healthy food is not a diet, but a way of life.
  • With healthy food you can improve your health, beauty and well-being.