Fundamentals of a Healthy and Balanced Diet.

A healthy diet is of utmost importance for maintaining overall well-being and promoting optimal health. It provides the necessary (macro-) nutrients, vitamins and minerals for our bodies to function properly. Additionally, a balanced diet can support a strong immune system, improve energy levels, promote healthy weight management, and help prevent chronic diseases (such as heart disease, diabetes, and obesity).

A balanced diet includes a wide variety of foods from each of the following food groups - (Whole) Grains; Fruits; Vegetables; Animal &/or plant-based protein sources; Dairy & alternatives; Fats; and Liquids.

Whole grains

Choose high fiber or whole grain varieties of starchy carbohydrates, such as whole grain bread, oats, muesli, whole grain rice, quinoa, whole grain pasta and potatoes with skin on. These options also include other key nutrients like proteins, B vitamins, vitamin E, iron, zinc, and magnesium. The consumption of whole grain foods is associated with a reduced risk of cardiovascular diseases, type 2 diabetes, obesity, and colorectal cancer. Fiber rich foods also tend to have a higher satiety level, making you feel fuller for longer. Which may help with portion control.

Fruits & vegetables

Fruits and vegetables are rich in essential vitamins, minerals, and dietary fiber. They also provide antioxidants that help protect the body against oxidative stress and boost the immune system. Both fresh and frozen are healthy options, those in pots or cans may contain more sodium, sugar or other preservatives. Consume at least 2 servings of fruit a day and fill half of your plate with a variety of vegetables. Include them in your meals, such as fruit in yogurt, mushroom and spinach in an omelet or lettuce and tomatoes in a wrap.

Protein sources & dairy alternatives

Poultry (chicken or turkey), fish and plant-based alternatives (such as beans/legumes, tofu or tempeh) are healthy protein sources lower in saturated (bad) fats. It is recommended to limit the consumption of red meat to once or twice a week and to regularly replace animal-based products with plant-based proteins. Milk, cheese and yogurt have various health benefits and are a good source of many nutrients, including calcium, protein, iodine, vitamin A, vitamin D, vitamin B12 and zinc. Alternatives include enriched plant-based milk products such as calcium-enriched soy, almond and oat drinks.

Healthy fats

A small amount of fat is an essential part of a healthy, balanced diet. Fat helps the body absorb vitamin A, D and E. These fat-soluble vitamins can only be absorbed with the help of fats. To reduce your risk of heart disease and manage cholesterol levels, it's best to reduce your overall fat intake and mainly choose for unsaturated fats. These include Vegetable oils, avocado, nuts and seeds, and fatty fish (such as salmon, sardines and herring).

Water

Water is essential for life. It fills the spaces between the cells and is required for digestion, absorption and transportation, for elimination of waste products and to regulate body temperature. Aim for at least 1½ - 2 liters of liquids a day. Mainly water, with the possibility of varying with infused- or sparkling water, tea or coffee (no sugar added).