| Eating healthy includes more than just eating | | | | fish, eggs, legumes), or |
| healthy meals. It also means adopting healthy | | | | - a moderate portion of dairy products (milk, |
| eating habits - having the amount of meals you | | | | cheese) |
| need, the right meal sizes and the meal times that | | | | For the lighter meal, you could for example have: |
| work best for you. The best way to find your | | | | - whole grain sandwiches with lean meat or ham |
| ideal routine is: experimenting. Your body will soon | | | | or low-fat cheese and vegetables like tomato or |
| tell you what it needs. | | | | cucumber |
| Your portions should fill you and never leave you | | | | - a light vegetable soup with some noodles |
| hungry, but you should not overeat. One of the | | | | - a green salad with vegetables or fruit, nuts and |
| best ways to prevent this is to stick to regular | | | | a whole grain roll |
| meal times which are spread over the day in such | | | | Rule #3: Snacks |
| a way that you won't be dying of hunger at any | | | | These are very important to prevent overeating. |
| time. Some people are fine with three main meals | | | | When the time between main meals is too long, |
| and one snack in between, whilst others do | | | | always have a healthy snack at hand. You might |
| better with six smaller meals spread over the | | | | even find that you need regular snack times. |
| course of the day. If you are someone who does | | | | Make sure your snack is a snack, not a meal. It |
| not eat much at a time, you are likely to belong | | | | should just be enough to satisfy your little hunger |
| to the second group. | | | | in between and keep you running till your next |
| Now, let's take a closer look at the different meal | | | | main meal. A healthy snack could be: |
| times: | | | | - fruit: fresh or dried, plain, as a salad, milkshake |
| Rule #1: Breakfast | | | | or with yoghurt |
| This is certainly one of the most important meals | | | | - vegetables: for example cherry tomatoes, |
| that you should never skip. Remember you have | | | | cucumber or red pepper slices with a low-fat |
| not eaten since last night's supper. Breakfast will | | | | cheese or yoghurt dip |
| give you the energy you need to get a good | | | | - whole grain muffins with sugar reduced jam |
| start in the day. A healthy breakfast includes: | | | | Rule #4: When you should not eat |
| - Whole grains (cereals or bread), which will give | | | | The purpose of eating is to provide your body |
| you energy for longer than white bread | | | | with the nutrients it needs to survive and function. |
| - Proteins (e.g. milk, yoghurt) | | | | Never eat just because you are: |
| - Fruit (fresh, juice or jam), which will provide you | | | | - bored |
| with important vitamins and - if you choose fresh | | | | - frustrated |
| fruit - also fiber | | | | - tired |
| Rule #2: Lunch and supper | | | | - sad etc. |
| One of these should be your "main" meal (the | | | | For all your meals, make sure you add as little fat |
| cooked one), the other one rather a light dish. If | | | | and sugar as possible to eat meals packed with |
| you decide on having rather six smaller meals per | | | | nutrients your body needs, and not with |
| day, one should be a main meal and the others | | | | excessive calories it does not need. Stick to |
| light meals or snacks. | | | | healthy fats and sugars rather than to the |
| For the main meal, choose a combination of: | | | | unhealthy ones, and keep food groups balanced |
| - a large portion of vegetables (providing vitamins | | | | over the day and week: Fruit, vegetables and |
| and fiber whilst being low in calories) | | | | whole grains should be the main part of your diet, |
| - a big portion of starchy foods, like whole grain | | | | whilst protein rich foods and dairies are consumed |
| rice or pasta, or potatoes | | | | in moderation and fatty and sugary foods kept to |
| - a moderate portion of protein rich foods (meat, | | | | a minimum. |