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As part of its ongoing efforts to promote health awareness and reaffirm its social responsibility in spreading the culture of balanced living, Theodor Bilharz Research Institute (TBRI) organized an awareness lecture entitled “The Fundamentals of Healthy Nutrition in 10 Steps.” The event was held in collaboration with the institute’s Clinical Nutrition Unit and under the patronage of Prof. Dr. Ahmed Abdel Aziz, Director and Chairman of the Board of the Institute. 

This event comes within the framework of educational initiatives adopted by TBRI to enhance health knowledge among staff, researchers, and the wider community. It aimed to shed light on the importance of proper nutrition as a cornerstone for preventing chronic diseases, boosting immunity, and improving both mental and physical well-being. 

The lecture was delivered by Dr. Marwa Abdel Ghany,  Assistant Researcher in Public Health and Deputy Director of the Clinical Nutrition Unit, and Dr. Amal Mohamed Belal, Public Health Specialist and member of the unit. The two lecturers presented, in a simplified scientific manner, the importance of healthy nutrition and its role in enhancing immunity, improving mental health, and increasing vitality and energy levels. They emphasized that healthy nutrition is not merely about counting calories or maintaining weight but rather a holistic lifestyle that directly affects overall health and quality of life. 

During the lecture, the ten main pillars of a healthy diet were reviewed, along with the key eating habits that help maintain body balance—starting with preparing a balanced plate that includes whole grains, healthy proteins, vegetables, fruits, and beneficial oils. Attendees were also reminded of the importance of staying hydrated and engaging in regular physical activity. The speakers stressed the daily consumption of fruits and vegetables as vital sources of fiber, antioxidants, and essential minerals. They also advised choosing complex carbohydrates such as whole-grain bread and sweet potatoes instead of simple ones like pasta and pastries to avoid rapid spikes in blood sugar and related health risks. 

The lecture further highlighted the importance of choosing healthy protein sources and completely avoiding processed meats, focusing instead on beneficial fats such as olive oil, nuts, and fatty fish. Participants were also advised to avoid hydrogenated fats and industrial products, gradually reduce sugar and salt intake, and be mindful of “hidden salt” in canned foods and ready-made sauces. 

Another topic addressed was the importance of meal timing. The speakers explained that having three main meals and small snacks in between helps maintain stable energy levels. They also pointed out that getting 7–8 hours of regular sleep is not a luxury but a biological necessity that supports immunity, improves mood, and aids in body cell renewal. Practical tips were also provided for overcoming emotional eating, such as drinking water before meals and engaging in other activities, in addition to consulting physicians regularly and undergoing periodic health checkups. 

In his remarks, Prof. Dr. Ahmed Abdel Aziz stated that promoting nutritional awareness is an integral part of the institute’s mission and its responsibility toward society. He emphasized that healthy nutrition is the foundation for building a strong, physically and mentally capable individual who can contribute productively. He added that the institute’s role goes beyond providing medical and therapeutic services—it also strives to reinforce the concept of prevention through knowledge and education. He noted that modern medicine begins with accurate information and that health awareness is the first step toward a vibrant, productive community capable of facing challenges. “Caring about nutrition,” he said, “is essentially caring about life itself.” 

The event concluded with an engaging interactive discussion between the speakers and attendees, who expressed great interest in applying healthy nutrition principles in their daily lives. They also stressed the importance of continuing such awareness sessions that combine scientific knowledge with practical application. The closing discussion reflected a growing awareness of nutrition as a fundamental component of a healthy and balanced lifestyle—reinforcing the belief that healthy eating is the key to wellness, happiness, and sustainability.