Frequency of eating moments
Spreading your meals across 3 to 4 eating moments a day helps keep your blood sugar levels more stable, which can prevent energy dips. A lasting feeling of fullness is best achieved by choosing wholesome meals rich in fiber, protein, and healthy fats. This makes it easier to snack less and maintain your energy throughout the day.
Increase your fruit and vegetable intake
The recommended daily intake is 250 grams of vegetables and two portions of fruit. While this may seem like a lot, a few smart choices can make it easier than you think. By making fruit and vegetables a standard part of your lunch, you’ll already be well on your way to meeting the daily target without much effort
Less sugar, more balance during the day
Sugary drinks are an easy way to consume large amounts of sugar without noticing. A glass of soda, orange juice, coffee with sugar, or a splash of syrup can contain several sugar cubes. By drinking fewer sugary beverages, you help your body maintain stable blood sugar levels and reduce the risk of health issues such as overweight, type 2 diabetes, and cardiovascular disease.
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A balanced meal has three key elements
Healthy carbohydrates
Carbohydrates from whole grains like whole wheat bread, whole grain pasta, brown rice, oats, quinoa, spelt, bulgur, sweet potatoes, or legumes provide long-lasting energy.
Proteins
Proteins from quality sources such as legumes, nuts, seeds, eggs, low-fat dairy, tofu, tempeh, chicken, or fish support muscle repair and growth, and help you feel full for longer.
Unsaturated fats
Healthy fats from foods like nuts, seeds, avocado, olive oil, and fatty fish support heart health and help your body absorb essential nutrients.
Lunch inspiration with fruits and vegetables
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Add vegetables like tomato, cucumber, bell pepper, or a handful of lettuce to your sandwich.
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Make your whole grain sandwich or wrap more nutritious with grilled vegetables such as zucchini, eggplant, bell pepper, or onion.
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Try fruit as a topping on bread with cottage cheese or 100% peanut butter for a fresh, nutritious combo.
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Include soup or a salad with your lunch for an easy extra serving of vegetables.
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Always bring fruit or snackable veggies to work or on the go, so you have a healthy addition to your meals within reach.
The number of sugar cubes per 250 ml glass
Shocking, isn’t it?
Fortunately, just a few small changes can make a big difference.
Try choosing more often for:
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Fruit-infused water: water with lemon, mint, orange, or frozen fruit for a refreshing, fruity taste without added sugar.
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Sparkling water: optionally with a slice of lime or some fresh fruit.
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Coffee and tea (without sugar).
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And if you occasionally crave a glass of syrup-based drink, go for a sugar-free version like Slimpie.