Nutrition specialist and fitness trainer Agrita Spēlmane will lead a free lecture on the importance of protein and ultra-processed food in modern diets. The lecture will provide practical, science-based recommendations for healthy eating. It will cover the necessity of protein at different ages and lifestyles, its impact on muscle and bone health, strength, and overall quality of life, as well as common myths. The second part will focus on ultra-processed food, explaining what it is, how to identify it, its potential effects on physical and mental health, how to read product labels, and strategies to reduce its consumption in daily diets. Participants will have the opportunity to ask questions and receive practical advice. The event is organized by the association “GRIBU BŪT” as part of a European Social Fund Plus project.