The most important thing in nutrition is balance on the plate: porridge is a must, and for women the nutritionist recommends regularly eating fatty fish and carbohydrates. This is the position held by Alena Poddubna — a certified nutritionist, food therapist, founder of the WELL BE HEALTH CLUB platform, and author of the book “You Are Your Own Support.” Over the years of working in the field of healthy eating, she has become convinced that what fills your plate directly affects your life, health, appearance, and well-being. In a blitz interview with the lifestyle project WAVE RBC.ua, the expert talked about the basic principles of nutrition, vitamins and supplements, favorite vegetables, sides, and breakfasts.
The Philosophy of Balance and a Familiar Routine
According to Poddubna, she tries to maintain a routine that is familiar to her body — having breakfast, lunch, and dinner. The expert plans in advance where her meals will take place, and if she realizes that one of the main meals will be missed, she takes a snack with her, assembled according to the rules of balance. “Don’t skip meals and try to build your plate according to the rules of balance. The moment you forget about the balance of nutrients, you increase the likelihood of feeling hungry quickly, not getting enough basic micro- and macronutrients, chronic fatigue, and hormonal problems,” the nutritionist emphasizes.
The Minimum Set on the Plate
The minimum that the expert always includes in her diet is porridge, from which the body gets fiber, carbohydrates, B vitamins, and magnesium. Animal protein is always added: red fish, turkey, chicken, or, as a last resort, boiled eggs. To this is added a minimal pool of vegetables — a plain cucumber, tomato, pepper, and, for example, parsley — as well as seeds, nuts, or avocado. For on-the-go, Poddubna packs crispbread, berries, vegetables that won’t spoil, vacuum-packed turkey, salmon, eggs, canned tuna, and avocado, so that the snack is complete: protein, carbohydrate, and fat, and not just fruits or nuts.
Three Foods for Life
If only three foods could be kept, the nutritionist would choose buckwheat, salmon, and avocado, and, according to her, she could eat them forever. It is precisely these items, in the expert’s opinion, that cover the body’s basic needs for quality carbohydrates, fatty acids, and healthy fats. As favorite sides and additions, she names fatty varieties of fish, different kinds of unroasted seeds, and whole carbohydrates.
Supplements and Regular Check-ups
Poddubna constantly takes supplements and superfoods, adding fiber or collagen as needed. She does not believe that, in conditions of constant stress and reduced food quality, a person can fully get everything through food alone, so minimal support with supplements is always present for her — depending on the state of the body. Roughly every 3–4 months the expert does a full check-up so that the list of supplements is properly selected together with a doctor.
Breakfast and the Top Combination
According to the principle of balance, breakfast is built like this: carbohydrates — bread or crispbread, protein — pre-boiled eggs, vacuum-packed fish, turkey, chicken, veal, or canned tuna, plus nuts, seeds, avocado, olive oil, and greens. The nutritionist’s personal top combination is eggs, another protein (fish or turkey), more often bread than porridge, avocado, and a varied mix of vegetables. It is precisely such a plate, in her belief, that provides stable energy and helps avoid breakdowns during the day.
