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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.