The basic rules for a healthy and balanced diet
Eating healthy every day may seem like a challenge, but it is definitely achievable! Discover the basic rules for a balanced diet thanks to the ‘food triangle’. Dinner is served!
“Eat more fruits and vegetables.” “Be sparing with salt, saturated fats, and sugar.” “Choose whole grains...” We are all familiar with these frequently repeated tips for healthy eating. However, these tips provide little precise information about what should actually be on your plate. The ‘food triangle’, by contrast, is more visual: the foods that are best for our health are found in the bottom (widest) sections, and the closer you get to the top, the more you encounter foods that have little or no added nutritional value. Just over five years ago, the inverted food triangle was introduced (the triangle turned upside down), where the best foods are at the top: read more about it on our blog! Whether the triangle is upside down or not, it can help you prepare healthier meals.1
Fruits and vegetables, the basis of the food triangle
Besides water, which is essential for our body, the foundation of the classic food triangle consists of a number of basic foods. These are whole portions of vegetables (except potatoes) and fruit, specifically at least 5 to 7 portions throughout the day. Variety is important, so eat fruits and vegetables in all colors to fill your body with vitamins and nutrients. But be careful, avoid fruit juices (an absolute maximum of one per day) because they contain a lot of sugar and no fiber.2,3
A healthy diet consists of fruits and vegetables in all colors to fill your body with vitamins and nutrients!
Eat healthier thanks to whole grains
Whole grains (such as whole wheat, brown rice, and oats) and foods based on them (multigrain bread or whole-wheat pasta) are better from a nutritional standpoint. They are high in fiber and have a milder effect on blood sugar and insulin levels than refined grains, which are better avoided. Aim for an intake of 3 to 5 portions (up to 7 for men) per day.2,3
Choose your protein sources carefully!
Legumes (soy and tofu, beans, etc.), fish, poultry, and nuts are all healthy and versatile sources of proteins. Ensure that about a quarter of your diet consists of proteins. Conversely, it is best to eat as little processed, fatty red meat as possible. You should enjoy dairy products in moderation (1 to 2 portions per day, preferably low-fat versions).1,2
Preparation and cooking: choose vegetable oils
Low-fat food is not necessarily ‘healthy’. When preparing, cooking, etc., it is best to avoid animal fats and instead opt for vegetable oils like olive oil or avocado oil, which are an integral part of a balanced diet.2
Food: what should you watch out for in the supermarket?
Many brands offer supposedly traditional products ‘made the old-fashioned way’ or suggest that their products are healthier than their counterparts... while in reality, they are highly processed or contain a lot of sugar and/or fat (e.g., breakfast cereals/cookies, ready-made meals, light products...).4 If you want to eat a balanced diet every day, you have to be careful (check the labels)! Do not hesitate to use the Nutri-Score: read how to interpret this score in this article on our blog.
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Scientific references
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