A medical nutrition expert, endocrinologist Yulia Khruleva, who works with Nearmedic, emphasizes that sustaining energy throughout a busy day starts with the right balance of nutrients. She recommends leaning on complex carbohydrates, ample protein, and healthy fats to fuel activity, support metabolic processes, and maintain steady energy levels. This guidance is echoed in recent health reports that highlight everyday eating patterns as a foundation for sustained vitality.
Khruleva notes that fiber-rich foods do more than curb hunger; they help regulate digestion, promote stable blood sugar levels, and contribute to heart health by supporting favorable lipid profiles. A diet rich in fiber can slow the absorption of sugars, reduce insulin spikes, and aid in maintaining a healthy weight over time, which is particularly relevant for people balancing busy schedules and physical activity.
In terms of protein sources, she points to dairy products, cheese, eggs, lean meats, poultry, and seafood as excellent options that supply high-quality amino acids essential for muscle maintenance, immune function, and overall tissue repair. She highlights that incorporating a variety of protein sources can help meet daily requirements while keeping meals interesting and satisfying.
To enhance dietary balance, Khruleva suggests incorporating heart-healthy fats such as avocados, a handful of nuts, and colorful fatty fish like salmon or trout. While fats are calorie-dense, choosing unsaturated fats and mindful portions supports long-term energy and nutrient absorption without overwhelming daily energy needs.
She reminds readers not to neglect meals that can be both comforting and nutritionally balanced, including soups. A well-made soup can deliver vegetables, protein, and fiber in a portion-controlled, low-calorie format, serving as a practical option for lunch or a light dinner that still feels satisfying.
Inessa Tsarkova, who previously served as a dietitian and contributed as a fitness tester in Russia, adds that weight management and body health improvements ahead of the summer require a clear dietary plan. Tsarkova stresses the importance of meals rich in fiber, balanced fats, and complex carbohydrates as foundational elements. These components work together to support energy during workouts, stamina through the day, and gradual, sustainable progress toward health goals.