The basic rules for a healthy and balanced diet
Eating healthily every day might seem like a challenge, but it is certainly achievable! Discover the basic rules for a balanced diet thanks to the 'food triangle'. Dinner is served!
“Eat more fruit and vegetables.” “Go easy on salt, saturated fats, and sugar.” “Choose whole grains…” We are all familiar with these often-repeated tips for eating healthily. However, these tips provide little precise information about what should actually be on your plate. The 'food triangle', on the other hand, is more visual: the foods that are best for our health can be found in the lowest (widest) sections, and the closer you get to the top, the more you encounter foods that have little or even no added value from a nutritional point of view. A little over five years ago, the inverted food triangle was introduced (the triangle 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
Fruit and vegetables, the foundation 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 (excluding potatoes) and fruit, namely at least 5 to 7 portions throughout the day. Variety is important, so eat fruit 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 fruit 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 point of view. They contain plenty of fiber and have a milder effect on blood sugar and insulin levels than refined grains, which you are better off avoiding. 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 protein. Make sure that about a quarter of your diet consists of protein. In contrast, 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
Preparing and cooking: choose vegetable oils
Low-fat food is not necessarily ‘healthy’. When preparing, cooking, etc., you are better off avoiding animal fats and choosing vegetable oils such as olive oil or avocado oil instead, which are an integral part of a balanced diet.2
Nutrition: what should you look out for in the supermarket?
Many brands offer supposedly traditional products ‘the old-fashioned way’ or make it seem as though 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 need to pay close attention (to the labels)! Do not hesitate to use the Nutri-Score: read how to interpret this score in this article on our blog
Scientific references
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