Healthy diet in figures

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If you put these foods on your menu every day, you prove your health a great service:

Meat, meat products, fish, eggs or soya products are invaluable protein sources. A daily portion of 100g is already sufficient. Preferably eat 2 to 3 pieces of fresh fruit per day. Vegetables you can eat unlimited. Three portions of 100g is a minimum. Make sure you get at least 1.5 liters of fluid inside.

In each meal, half of the calories should come from starchy products such as potatoes, bread, rice, pastas or grains. Choose as much as possible for the wholemeal variants.

You get your daily calcium supply from three portions of milk (products) or vitamin B2 enriched soy products. A pinch of grease on the sandwich and 1 tablespoon of cooking fat for the hot meal provides sufficient essential fatty acids and fat-soluble vitamins.

Healthy food is not a straitjacket

Cookies, candy, chips, cake, … they can be so delicious! Good news: sinning is not a disaster. Life has to remain fun and besides, every day does not have to be 100% balanced. If you have deviated from the straight path for a while, you can make up for it the next day by eating extra healthy. So you spread a balanced diet over several days.

Step by step to better health

Gradual adjustments to your diet are easier to achieve than drastic changes. Do not you eat enough portions of fruit and vegetables? Start with a daily extra portion. Do you like to eat high-fat foods such as fatty meats or heavy sauces? Do not delete them from your menu but limit the portions or choose alternatives with a lower fat content. In this way you evolve step by step towards a healthier lifestyle.

Healthy food does not have to be expensive

Alimentation

To eat healthy you really do not have to carry out an attack on your wallet. To begin with, you do not need light foods, rare products or extra vitamin supplements. Fruits and vegetables can be bought cheaply in the season. Of meat or fish you only need 100g per day, so you do not have to spend a fortune on that. A self-prepared healthy meal is cheaper than ready-made meals and snacks. And to quench the thirst, there is no healthier and cheaper drink than water.

Variation is important

In a healthy and balanced diet, more than 40 different nutrients are needed. No food is able to supply all these substances. That is why it is very important that you vary a lot and eat everything in moderation. This way you will receive a whole range of nutrients without difficulty.