Well-known Russian physician Dr. Alexander Myasnikov shared dietary recommendations on his Telegram channel, outlining key principles of everyday nutrition. In his post, he highlighted eight food components that people should aim to include in their daily diet, at least in small amounts.
“Once again, about food:
1. Choose real, recognizable foods.
Pay attention to what you are actually eating. Instead of focusing on labels with complex ingredient lists, look for simple, identifiable foods such as potatoes, bread, meat, carrots, or natural fats. If a product appears overly processed or uniform with artificial labeling, it is better to limit it. For example, choose kefir or yogurt instead of flavored sweetened yogurt, and opt for boiled or baked meat instead of processed sausages.
2. Include these food groups daily.
Every day, try to consume vegetables, fruits, one serving of dairy (such as kefir, yogurt, cottage cheese, or a piece of cheese), a portion of sea fish or chicken, whole grains (such as oats or porridge), legumes (at least a few spoonfuls), a small portion of nuts, and a piece of dark chocolate. These eight components form the basis of a balanced daily diet.
3. Eat red meat in moderation.
Lamb, beef, or pork can be included up to three times per week, but not less than several times weekly, as these foods provide essential vitamins, trace elements, and amino acids when consumed in reasonable amounts.
4. Choose healthy fats.
Vegetable oils, especially olive oil, are recommended. Small amounts of butter are acceptable, but margarine and similar substitutes should be avoided.
5. Eggs in moderation.
Eggs are considered an important food. They can be included in the diet regularly, within reasonable limits.
6. Be mindful of beverages.
Water, tea, and coffee are suitable daily drinks. Sugary soft drinks should be avoided. Alcoholic beverages should be limited; moderate consumption, such as an occasional glass of wine, may be acceptable for those without contraindications.
7. Treat other foods as occasional.
Foods not included in the daily list should be consumed only occasionally, as treats rather than everyday staples.
Dr. Myasnikov emphasized that a balanced, varied diet based on whole foods is key to supporting long-term health and well-being.
