Do you want to be healthy and strengthen your immune system? Well… start in the kitchen! Follow these rules and make it harder for bacteria and viruses to get to you!

You are what you eat! That means we should be very careful with food that we put in our mouth. Make sure that your diet is balanced, and proportions are good. What does it mean?

Grains are important sources of many nutrients, like fibre, B vitamins and minerals.

Try to eat whole‑grain products, they’re a healthier option. Grains help us feel full and satisfied after eating, which makes it easier to maintain healthy weight.

Why is protein important in your diet? Because it helps your body repair cells and make new ones. Protein is also important for growth and development. You can find it in fish, meat, nuts or eggs.

Don’t forget about dairy! Milk, cheese, yoghurts and cream are important because they give you strong bones. Dairy often contains fat, which is also a very important nutrient – make sure that you use healthy oils like olive oil, sunflower oil or avocado oil.

Last, but not least - fruit and vegetables! They should always be a half of your plate. They are a good source of vitamins, minerals and fibre. A diet that is rich in vegetables and fruit can lower blood pressure, reduce the risk of heart disease and prevent some types of cancer… The list goes on! What’s important and easy to remember: eat fruit and vegetables of different colours. This way you’ll get more vitamins and minerals.

Don’t forget to stay hydrated! Water gives you energy, helps lose weight and get rid of toxins. Drink at least 2 litres of water every day and you’ll feel the difference soon!

Boost your immune system by eating probiotics, which contain lots of good bacteria. Why is it important? Because the more good bacteria you have, the easier it is for them to fight the bad ones. Remember to include yoghurt, garlic, raw honey, and pickles in your diet. Fermented products like sauerkraut, tempeh, kimchi or kombucha are also natural probiotics!

Don’t forget about one of the most important things when it comes to our health – wash your hands regularly to prevent the spread of germs, and wash your food before you eat it. It’s simple – prevention is better than cure!