Can supplementation be separated from nutrition? Does it make sense to take supplements if your diet and daily habits aren’t solid to begin with?
Nutrition is the foundation of human health, and healthy routines should be part of our everyday lives to create a stable base of well-being—before adopting rigid supplementation plans.

To maintain nutritional balance, there are key points we should make sure are covered. You often read about basic healthy eating tips, but… would you be able to list any?
Remember the classic “5 a day”: include five or more portions of fruits and vegetables daily; prioritize whole grains and legumes for fiber; consume lean proteins and healthy fats such as olive oil; and avoid processed or ultra-processed foods—those packaged with more than three ingredients.

Drink enough water throughout the day and cook at home to control your ingredients. Meal planning and portion control are also essential habits for maintaining a balanced diet.

One of Yaba’s missions is to offer our community credible and practical information, making it easier to integrate new, sustainable routines. Let’s begin:

Nutritious breakfast: Start your day with oatmeal, whole-grain toast with avocado, or a fruit-and-vegetable smoothie. Smoothies with superfoods are a great option. Seeds also add fiber and essential oils.

Healthy snacks: Choose what and when to eat. Include fruits, low-fat dairy, or a handful of nuts between main meals to avoid unnecessary snacking.

Balanced lunch and dinner: Combine whole grains (like rice or bread) with legumes (chickpeas, lentils), fish, lean meats, or eggs, and add plenty of colorful vegetables. Reflect on how your daily routines make you feel so you can make adjustments when needed.

Cook at home: Preparing meals yourself lets you control ingredients, avoid excess fats, sugars, and salt, and favor fresh products. Try shopping at local markets and minimizing packaging to reduce waste.

Stay hydrated: Drink enough water throughout the day to keep your body hydrated—a fundamental habit for overall well-being. You can also enjoy other beverages like infusions, matcha, and teas.

Key Habits

• Plan and control portions: Take time to plan your meals and be mindful of quantities to avoid overeating and maintain a healthy weight.
• Prioritize fresh and natural foods: Choose fresh, natural products and limit processed foods and industrial pastries as much as possible.
• Eat slowly: Chewing thoroughly promotes better digestion and can help you feel satisfied with smaller portions.‍
• Exercise regularly, choose physical activity you enjoy and pair it with a supplementation plan that makes sense for you. Always select quality supplements, vary your intake, and consult a healthcare professional if you have doubts.

And above all, cultivate a good relationship with your choices. Avoid extremes, guilt, or frustration. Health isn’t built on perfection, but on consistency, calm, and purpose. That’s also Yaba’s mission: health with meaning.