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Despite the rapid spread of processed foods, Ukraine still retains a strong tradition of home cooking, seasonal produce, local markets and home-grown food. However, preserving good health will increasingly require people to become more informed about what they eat, writes Roman Yanenko in his article "The Age of Food Mass: A Full Plate, a Hungry Body."
According to the expert, the first step is to bring whole foods back into the diet. This includes grains, legumes, vegetables, leafy greens, berries, fruits, nuts, seeds, high-quality oils, fermented foods and reliable sources of protein.
Secondly, people should focus not only on calories but also on nutritional value. Instead of asking, “How many calories does this contain?” the more important question is, “What nutrients does this food provide?” Yanenko warns against foods that simply satisfy cravings without nourishing the body.
His third recommendation is to seek out high-quality food whenever possible. Locally produced, seasonal, organic and farm-grown products should be viewed not as a lifestyle trend but as a practical way to improve nutrition. While organic food is not automatically perfect, it encourages greater attention to soil quality, farming practices, pesticide use and environmental sustainability.
Yanenko also encourages people to grow at least some of their own food if possible.
“Even growing herbs on a windowsill, vegetables in a garden or berries near your home helps restore a sense of control. Once you grow your own food, you begin to see food differently. You realize that tomatoes do not originate in plastic trays and lettuce is more than just decoration for a sandwich,” he writes.
Finally, the expert says dietary supplements should be used thoughtfully when necessary.
“In an ideal world, all nutrients would come from food. But when diets are limited, soils are depleted, people face stress, illness, aging, increased nutritional needs or confirmed deficiencies, supplements can become a useful tool rather than a luxury. They should be taken responsibly, preferably based on medical tests and professional advice,” Yanenko concludes.
