THE 7 STEP GUIDE

TO HEALTHY EATING
A healthy diet does not have to be complicated,
keep it simple and take it step by step.

SEE DETAILS INSIDE

Follow these 7 steps for
guaranteed success. You don’t
need to implement them all at once:

TAKE IT SLOW AND

FOLLOW YOUR OWN PACE.

1
EAT YOUR VEG
2
EAT HEALTHY FATS
3
STAY HYDRATED
Give vegetables a main role on your Good fats lower your cholesterol level. An adult needs 1,5-2 litres of fluids every
plate. Accompany each portion of protein So how can you include them in your day, and the best thirst quencher is of
with a portion of delicious vegetables. diet? For example, eat a small handful of course water. The good news: you can
Eat at least 250g of vegetables per day unsalted nuts per day, put fish on the always keep it interesting.
and feel the difference. menu every week and eat avocado more

4
often.

BUY CONSCIOUSLY
5
INTRODUCE A
6
REINVENT BREAKFAST
AND COOK HOME NON-MEAT DAY AND LUNCH
MADE MEALS Eating meat-free for one day a week will Eat smart. Swap the toast and
have positive effects on yourself and the sandwiches for more varied meals. By
For a healthier diet, you can consciously, environment. Fortunately, there are many keeping variety in your diet, you get a
prepare your meals. It doesn't need to be tasty ways to replace meat. bigger selection of nutrients. You’ll also
never get bored.

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complicated. Just read on…

AVOID HIDDEN
INGREDIENTS
Many products contain more sugar and
salt than you think. Even products that
you would not expect. Here’s an insight
into hidden sugars and salt.
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EAT YOUR VEGETABLES
Everyone knows vegetables are good for you but how can we make sure we eat enough
of them? See the tips and tricks to eating more vegetables once and for all.

12-3 CUPS
It’s recommended to eat 2-3 cups of
veggies per day. Which means some

2
people have a lot of catching up to do.

VEGGIE IN DISGUISE
Pureed veggies are - certainly for
children - a smart way to get more
vegetables on the daily menu. Easily
smuggle fresh vegetables in a soup or

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sauce by pureeing them with a hand
blender.

EAT THE RAINBOW

Vegetables derive their color, among other
things, from naturally occurring substances that
contribute to our health. Each color represents
different nutritious elements. Orange
vegetables, for example, contain beta-carotene,
which is converted in our bodies into vitamin A.
Green vegetables are rich in iron and folic acid.
To get the best variety of nutrients make sure
you ‘eat the rainbow.'
5 MOST POPULAR VEGGIES
AND HOW TO STORE THEM

To preserve the best quality of nutrients that are in our veggies we

need to learn how to store them correctly. If you store vegetables
for too long and or improperly, they can lose nutrients such as
vitamin C and folic acid. Here ‘s a handy overview of the 5 most
eaten vegetables.

TOMATOES GREEN BEANS

Use as soon as possible after For best quality store up to 2 days in
purchase, and store for a maximum the refrigerator or 4 days in a dark,
of one week. Do not refrigerate. Best cool place.
kept at room temperature where
they retain their taste and firmness.

LETTUCE BROCCOLI
Store up to 2-3 days in the fridge, but Store in its original foil up to 5
eat it as fresh as possible. days in the refrigerator.

CUCUMBER
Best consumed straight after
purchase but can be stored up to
one week. Do not refrigerate but
keep in a cool dark place.
FRESH, TINNED OR FROZEN?

SO WIHCH ONE TO CHOOSE?

Choose fresh vegetables when they are in season,
then they are at their best. Tinned or frozen
vegetables contain just as many nutrients but be
cautious of the added salt in some products.

FRESH
Great source of vitamins
Seasonal produce will taste the best

TINNED
Contain as many vitamins as fresh
vegetables (by briefly heating them in
their juices you keep all the nutrients)
Tinned immediately after harvest •
Some have added salt or spices (check
labels)
Long shelf life, handy for the pantry

FROZEN
As many vitamins and nutrients as fresh vegetables
Frozen immediately after harvest
Some have added salt or spices (check labels)
Retain their crispiness and firmness well
A maximum of 12 months storage in the freezer
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EAT HEALTHY FATS
Fat certainly deserves a better image than it has been given. Good sources of fats are found
in products such as fish, nuts, and avocado. Your body and taste buds will thank you.

FISH
Oily fish are an excellent choice for a healthy heart. They contain unsaturated fats that are good for cholesterol
levels. For a good balance, it is recommended to eat a fatty fish such as salmon, mackerel, herring or sardines
once a week. These fish are an excellent choice for lunches or light bites. Smoked salmon is a perfect breakfast
option.

AVOCADO
This fruit is also a perfect source of unsaturated fats, which contributes to the maintenance of healthy cholesterol
levels in the blood. But we also eat avocado because it is so delicious in salads, guacamole or simply on toast.

NUTS
A handful of unsalted nuts every day can be a great afternoon snack. The unsaturated fats in nuts are associated
with a lower risk of cardiovascular disease. You can eat them over salads, pasta, stews or just as a snack.

WHAT
Fat is a source of energy, vitamin A, vitamin D, FAT AND CHOLESTEROL
vitamin E and essential fatty acids (such as omega It has now been proven that dietary cholesterol,
3 and omega 6). such as that from fat, does not affect cholesterol
levels in the blood. In fact, quite the opposite can
occur as fats can improve our good cholesterol
readings (HDL) by converting the bad (LDL).
TYPES
There are saturated and unsaturated fats. Fat in
foods always consists of a combination of both.

ACTION
For a healthy individual seeking a balanced diet,
then 30% of daily caloric requirements should
come from healthy fat.
A GUIDE TO COOKING OILS
These plant-based oils consist mainly of unsaturated fat. They do however differ in use.

SUNFLOWER OIL
This oil has a neutral taste. It reaches the smoke point - the moment the oil begins to smoke at
446F (230C). This oil is not suitable for consumption if cooking at higher temperatures.

OLIVE OIL
Olive oil has a distinctive taste, and you can find many varieties of this oil. Ordinary olive oil is
suitable for baking and roasting: you can heat it to 356-392F (180-200C). The extra virgin
versions are perfect for cold uses such as dressings and dips.

RICE OIL
This oil is popular in Asian cuisine because of its neutral taste. It can be heated up to 446F
(230C) making it perfect for wok style cooking.

PEANUT OIL
Peanut oil is odourless and can be heated to 446F (230C), making it a perfect choice for stir-
fries and baking. Another advantage is that peanut oil is cheaper than other oils.

RAPESEED OIL
This oil contains many unsaturated fats. You can heat it to 446F (230C), but also use it in
dressings and dips. The taste is neutral.
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STAYING HYDRATED
Staying hydrated is very important for the optimal functioning of our bodies. It helps, for
example, to regulate your body temperature. How much should we drink and what?

WATER. WHY IS IT SO IMPORTANT?

We lose fluid all day long in different kinds of ways. Therefore, it needs to be supplemented. In addition,
drinking 2 litres of water per day helps, among other things, controlling the body temperature, transporting
nutrients through the body and participating in many chemical reactions.

1.5-2 LITRES PER DAY

An adult needs from 1.5 to 2 litres of fluid per day. Water is the best source; however, coffee, black, green or
herbal teas also contribute to daily requirements.

NEED SOME TASTE IN YOUR CUP?

Juices such as orange juice also contribute to daily requirements, yet it is not the most sensible choice. Fruit
juices can contain a lot of hidden sugars. Be also aware of the distinction between fruit juice and fruit drink. Fruit
drinks often contain hardly any fruit and large amounts of sugar. Fruit juices must consist of 100% juice.

NOT TOO MUCH

Drinking enough is essential, but do not overdo it: drinking too much is not good either. Your kidneys can
process 700 ml to 1 litre of fluid per hour. 1.5 -2 litres of fluid per day is enough in most cases.

TASTY HOMEMADE
FRUIT WATER
Bored of drinking plain water? Not any
longer. Add your favorite ingredients to
transform water into a delicious and
refreshing drink.

SOME SUGGESTIONS:
1 jug water + 1 sliced lime + 5 slices
fresh ginger + handful of raspberries

1 jug water + half sliced cucumber +

1 sliced lemon + handful fresh mint

1 jug water + half sliced orange +

handful blueberries + handful basil
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BUY CONSCIOUSLY AND COOK
HOMEMADE MEALS
Healthy eating starts with your groceries. And your way of cooking, of course. A few small
adjustments can make a world of difference.

EATING MINDFULLY
Healthy eating is not only what you eat but also how you eat it. Here are some tips:

Whenever possible eat at the table, avoid eating on the go or in front of the TV. Make each meal a
pleasurable experience, where you can concentrate on the taste, texture, and smell of your delicious food.

Take your time. Pause briefly between bites; this will not only make eating a better experience but also
kick-start the digestion process.

Chew carefully. Depending on the texture of the food it can take up to 30 chews to properly chew your food.

Take smaller mouthfuls. This will increase the taste stimuli in your mouth. Don’t take a new spoonful unless
the previous one has been swallowed.

Avoid distractions during the meal. Put your phone away and enjoy what is on your plate.

Eat only what is on your plate. Make sure you have only one portion to avoid overeating.

HOMECOOKED PORTION READY MADE VS.

MEALS SIZE HOMEMADE
When you cook yourself, you know Over the years portion sizes have Beware of any additional
exactly what is on your plate. As much increased, and as a result, we are ingredients added to jars or tins;
as possible choose unprocessed, eating more than ever. Therefore, they usually contain a lot of salt,
natural single ingredient foods. Add become aware of your needs and sugar, and preservatives. A sauce or
spices and fresh herbs to your dishes portion sizes. herb mixture is easy to make
for more flavor. yourself, therefore natural and
healthier than shop alternatives.
HOW TO READ A LABEL
Packaging is full of text, tables, and logos. Especially with ready-made products, it is
essential to check the label so that you can make a healthy choice.

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1 INGREDIENTS 4 REFERENCE INTAKE

These are the raw ingredients with which the food The so-called RDA indicates how much energy,
is made. The ingredients are listed in an acceding nutrients, vitamins, and minerals an average adult
order. The first ingredient listed is the one with the needs per day. Sometimes the label mentions how
highest content in the product/food, the last one many percent of the reference intake is in (a portion
the least. of) the product.

2 ALLERGENS 5 MANUFACTURER
Here ingredients are listed that can trigger allergic Manufacturer's or importer's contact details. Here you
reactions. can, for example, address a question about the product.

3 NUTRITION 6 CONSIDERATION
This is the best way to store the product.
This table shows the amounts of energy and
nutrients in the product, such as the amount of
sugar and salt per 100 ml or gram, or per portion. 7 CONTENTS
Useful to know: 4.4 grams of sugar is roughly equal The net amount of product in liquid, such as canned
to 1 sugar cube. Also, an adult should not receive bean will weigh less drained. That is why the drained
more than 6 g of salt a day. weight is also mentioned. The symbol 'e' stands for
'estimated.'
TASTE THE DIFFERENCE
With the right seasoning in your pantry, you can make every dish taste delicious.

1 2
3
OIL
Flavored oils can give just that
little extra kick of flavor. For more HOT PEPPERS
intense tastes choose sesame oil, A little spice kick goes a long way
which is excellent for Asian style in Asian recipes. The sharp taste
dishes. Walnut oil works well over gives the dish an extra taste
salads, for example, one with goat dimension.

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cheese and beetroot.

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VINEGAR
Vinegar is a perfect base for
dressings, and there are many
types to choose from. Balsamic
vinegar has a strong taste,
containing both sweet and sour
notes, it fits all kinds of recipes.
Apple cider vinegar is light and
HERBS fresh, tasty with salads or poultry.
Fresh herbs can add a real taste
kick. Mix some chopped mint with
yogurt for a dip or salad dressing. SPICES
Basil, will make tomato soup, pasta With the right spices, you can
or pizza taste even better. enrich the taste of any dish.
Cinnamon and vanilla can add
sweetness to your recipes
without the use of sugar. Star
anise is delicious in applesauce
or with stew. Cloves and
nutmeg add a spicy flavor, for
example, perfect in biscuits.
5
NON-MEAT DAY
Eating slightly less meat is good for your health and the environment. It's an excellent way
to make sure you are eating plenty of vegetables, and there are plenty of tasty alternatives
available.

RED AND PROCESSED MEATS

Overeating red and processed meat can result in health risks. Processed meat is meat that has been salted or
smoked, or has gone through a different process to achieve a specific flavor or shelf life (such as schnitzels,
hamburgers, sandwich fillings, sausage or pâté). Red meat is that of cattle, sheep, goats, and pigs. White meat
comes from poultry such as chicken and turkey.

HEALTHIER ENVIRONMENT
By avoiding meat 1 day per week, you can save about 7% of the share of the greenhouse effect.

2050
The International Food and Agriculture Organization (FAO) expects that in Western Europe and the United
States, demand for meat will decrease in the coming years because we are becoming more aware of the
effects of meat production on the environment. However, that decline does not outweigh the total demand for
meat due to emerging countries, (like China) which are going to consume more meat. Until 2050, the need for
meat at the world level will double. To continue to feed everyone, scientists are looking for new protein sources
that can replace meat, for example, insects.

VEGETARIAN OR VEGAN?
Vegetarian dishes do not contain meat, fish, poultry, and no animal by-products such as
gelatine and animal fat. Vegan dishes do not contain any animal products at all as well as
no dairy and eggs.

VEGETABLE VS. ANIMAL

There are animal and vegetable protein sources. Most people extract their proteins from
animal sources: meat, fish and dairy. Animal protein sources, however, burden the
environment more than plant-based protein sources such as grains and legumes.

BETTER FOR THE ENVIRONMENT

Cattle require a lot of attention, the production of this costs water, land and energy.
Livestock also causes manure and greenhouse gases. In addition, transport, processing,
storing and packaging meat have an impact on the climate. This environmental aspect also
plays a part in recommendations to moderate meat consumption.
TOP MEAT SUBSTITUTES

1 FALAFELS
Falafels are made with chickpeas
and can be bought ready-made,
but you can also make them

3 4
yourself.

2
LEGUMES
Most legumes contain a lot of
protein and iron, which makes
them good meat substitutes, for
EGGS
Eggs are very versatile and
contain iron, vitamin B1 and B12
and are therefore an excellent
NUTS
Nuts are great as a snack, but also
very suitable for cooking. Walnuts,
almonds, and hazelnuts contain
example, edamame beans. These alternative to meat. They can be iron and vitamin B1 and therefore
young soybeans are delicious in a eaten at any time of the day, fried fit well into a low-meat diet.
salad or stir-fry dish; they can also for breakfast, boiled for lunch or Choose the unsalted version.
be eaten as a cold snack. an omelet for dinner.

5 LENTILS
Lentils contain a lot of iron, just
like meat. They come in all kinds
of colors and flavors: dried or
canned, white, brown, green,
yellow and red. So there is
enough choice for everyone.
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REINVENT YOUR BREAKFAST
AND LUNCH
Wholemeal, fruit, vegetables, yogurts. The choices are endless and delicious.

SMART LUNCH
Get more vegetables in your diet by opting for a salad. Prepare extra green beans, broccoli or zucchini in the
evening. The next day add some lettuce or raw vegetables, some legumes and nuts and you have a salad ready
in no time.
10-15%
Treat yourself to a good breakfast that will give you 10 to 15% of the nutrients that you require every day.
What does a good breakfast consist of? Fibre-rich carbohydrates (wholemeal cereals, fruit, vegetables),
protein (low-fat yogurt, cheese, egg) and good fats (avocado, nuts, seeds).

THE DARKER, THE HEALTHIER?

Rye bread, spelled bread, brown bread... Name and color do not say much about the fibres in it. The bread is
not brown because of the kind of flour that is used, but because of other additions such as roasted malt.
What should you pay attention to? Check for whether the bread is made from wholemeal flour, as this bread
is rich in fibre.

TOP ALTERNATIVES
Enjoy a varied breakfast and lunch without the bread. See how…

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3
MUESLI YOGURT
Muesli is tasty and rich in fibre. Yogurt is always a good option, for
Choose a simple variant as a base breakfast, snack or dessert. Tasty
and add nuts, coconut flakes, raisins with muesli or granola, or just mixed
or other dried fruits, that way it is with fresh fruit.

5
exactly to your liking.

2
OATMEAL
For a strong start to your day, heat
your oatmeal with milk, raisins, apple,
and cinnamon – simple. You can also
make granola bars with it for a filling
afternoon snack.
100% PEANUTS VEGETABLE SPREADS
No added sugars or other ingredients;
Peas on your rice cake? Pumpkin or
in natural peanut butter you are
beetroot on your cracker? It’s all
eating only peanuts. And it’s so tasty!
possible with delicious vegetable
spreads that are easy to make at
home, or widely available in the
grocery stores.
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AVOID HIDDEN INGREDIENTS
Attention: hidden sugar and salt! Many products contain sugar and salt without you
noticing, which means you might consume more of it than the recommended amounts.
With these tips, you can prevent that.

DO WE NEED SUGAR AND SALT

Sugar, like starch and fibre, is a carbohydrate. We receive from 40% to 70% of our energy from carbs. But what
we do not need at all are added sugars such as those in soft drinks or coffee. Our body does not need salt but
does need sodium, a mineral that is found in salt. But careful, as too much sodium causes high blood pressure.

HOW TO CUT DOWN?

Cutting down is merely a matter of getting used to less sugar and salt. If you start eating less salty foods for a
while and skip the sugar in your coffee, you will be surprised how quickly your taste buds get used to it. You
can, therefore, train your taste buds, which will take a few weeks until they have adjusted.

SUGAR EVERYWHERE
It is not always easy to read the label to see how much added sugar a particular product contains. That is
because there are dozens of different names for different types of sugar. You can unmask most of them by
looking for words that end with -ose, -syrup, -honey, or -nectar. These are the most common sugars: corn syrup,
fructose, galactose, glucose, lactose, maltose, sucrose, agave nectar.

SUGAR SECRETS
Many drinks contain a lot more sugar than you might think at first glance.

30

25

20

15

10

0
ORANGE JUICE VITAMIN WATER COKE ENERGY DRINK SPORTS DRINK
25.1 grams 11.8 grams 27.1 grams 28.3 grams 30.3 grams

FRESH OFF THE PRESS

It is said a glass of freshly squeezed orange juice is healthy, but unfortunately, it is not quite the case. Yes, it
indeed contains a lot of vitamin C, but on the other hand, one glass (250 ml) contains about 30 grams of sugar
(about seven sugar cubes). Furthermore, orange juice, as well as other fruit juices, contains acids that can affect
the teeth. It is better to eat an entire orange, as it also includes fibres that are lost during squeezing.
ALL ABOUT SALT

6 GRAMS
That is the maximum amount of salt recommended per day. Unfortunately, 85% of people are far above that.

SALT = SALT
Himalayan salt, sea salt or Celtic salt. No matter how special and healthy it sounds, salt is salt. Different types of
salt may contain besides sodium, minerals such as magnesium and calcium, but the amount is so small that it
does not make any difference to our health.

FINE SALT
The finer the salt, the better you taste it, and the less you have to use it to bring something to taste.

SALT SECRETS
You will be surprised how much salt there is in your daily groceries.

PIZZA VEGETARIAN BURGER SMOKED SAUSAGE HUMMUS NATURL CRISPS

3.8 grams 2.6 grams 5.3 grams 0.6 grams 1.2 grams
per pizza 350 g per burger 175 g per sausage 250 g per 50 grams per 100 grams

80% of the salt we eat comes from foods that contain salt naturally or where manufacturers add it.

We add 20% of the salt we eat during cooking or at the table to flavor the dish.

SODIUM VS. SALT

Since December 2016, manufacturers are required to state on each
label how much salt the product contains. Previously, not salt, but
often the amount of sodium was mentioned. This is the mineral in salt
that affects our blood pressure. To know how many grams of salt
there was in a product, you had to multiply the sodium content by 212.
The new legislation makes it easier to calculate whether you stick to
the daily recommended amount of salt or not.