Food tips, myths and facts

A guide to a healthy and tasty diet

We all know that nutrition is key to our health and wellbeing. Research shows that to live a long and healthy life, besides exercising regularly, avoiding smoking and drinking alcohol only occasionally, we should follow a balanced diet and maintain a healthy weight. A poor diet low in nutrients and rich in unhealthy fats, salt and sugar can increase blood pressure and cholesterol levels, promote weight gain and contribute to the risk of developing health problems such as heart attack and type 2 diabetes.

But how can we introduce healthy habits?

We’ve recently published our infographic on nutrition, which explains how to have a good diet and provides tips on how to introduce healthy habits easily.

What can you do daily to improve your diet?

  • Eat fruits and vegetables. Fruit and vegetables provide us with vitamins, minerals and fiber. We should aim for 5 portions a day.
  • Have nuts. Nuts are full of high quality and filling nutrients. But we should remember to eat unsalted and raw nuts.
  • Drink 1.5 liters of water. This is beneficial for maintaining concentration, good digestion, supple skin and a healthy weight.
  • Opt for wholegrain foods over refined grains because they are richer in vitamins, minerals and fiber. Choose the least processed foods and products.

A few times a week, we should eat pulses. They contain loads of protein, little fat, healthy minerals, fiber and complex carbohydrates. 3 times a week add lentils, chickpeas or beans to your meals.

Once or twice a week, why not have fish? Fish is a good source of protein, but if you do not like it, it can be replaced with lean poultry, eggs and dairy products.

Enjoying red meat only occasionally and avoiding processed meat is what we should do. Eating up to 500 g a week is considered to be ok.

From time to time we can also indulge a little…

We can have a small sweet treat. Even a small sweet treat a day is fine, as long as our body weight stays stable.

Also, there’s nothing wrong with a small drink from time to time – 1 drink per day is the maximum recommended. Ideally, we should drink alcohol with a meal rather than on its own.

And with regards to soft drinks, they have no nutrients and contain a whole load of empty calories. To quench our thirst, we can opt for water or herbal tea.


The infographic provides more interesting facts and useful tips for a healthy and tasty diet. Read our infographic here.

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