Want to eat more mindfully but somehow got lost in the maze of dietary information that’s out there? Social media, in particular, bombards us with buzz words like low carb, superfoods, probiotics and proteins. Healthy eating sometimes sounds really complicated and many tips can overwhelm novice foodies. So how and what should we actually eat? Relax! Eating a balanced diet is easier than you might think – and it can be fun and enjoyable. These 5 easy tips are what you really need. We can show you how it’s done.

 

But remember: a healthy diet is always a very personal thing. Athletes, people with allergies or older people, for example, have special requirements. Nevertheless, a few principles apply to everyone. The aim is to have a healthy body and a greater sense of well-being – without a diet mentality.

 

Tip 1: Forget processed food – cook from scratch

 

Frozen pizza, packet soup or instant noodles – as the name suggests, ready meals can be prepared in just a few minutes. However, they usually contain a lot of sugar, salt, fat and added flavours – and very few vitamins or minerals. Added to this are the piles of packaging waste. Cooking yourself is much more exciting, healthier and often cheaper! Focus on a few, good quality, fresh ingredients. Combine plant-based foods with high-quality oils, herbs and spices. Fancy a soup, salad, bowl or burger? Novice cooks will find plenty of quick and easy recipes here on our Dole blog. Cooking fresh food means that you can keep an eye on all the ingredients and can eat much more mindfully. Simply batch cook larger quantities and freeze what you need for the week. Eating fresh food then becomes child’s play!

 

Tip 2: Bring on the water! Drink healthily without the frills

 

One of the basics of a healthy diet is drinking the right amount of fluids – our bodies are two-thirds water. We need at least 2 litres of fluid a day for health and energy. However, juices, soft drinks and energy drinks are real sugar bombs. Water is the ideal drink for a more mindful lifestyle. Unsweetened teas are another good option. The key is to gradually establish a good drinking routine. In the morning, make sure your water bottle is close at hand and fill it with tap or mineral water. It’s really not that complicated! Something you absolutely need to try is our pink grapefruit iced tea with grapefruit, raspberries, lime and green tea – a truly fruity taste experience.

 

Tip 3: Switch to whole grain carbohydrates and notice the difference

 

Do you feel hungry soon after breakfast and find yourself reaching for some sweet snacks? Perhaps you’re not eating the right carbohydrates – you absolutely need to include whole grain products in your diet. Try replacing white flour products with healthier whole grain alternatives. Whole grain bread, pasta, rice and oats are all bursting with fibre, the non-digestible plant material that is just so good for our digestive systems. Fibre-rich foods will keep you feeling full for longer. Our grilled chicken burger with grape ketchuptastes delicious with wholegrain buns and our pineapple and avocado sandwich transforms whole grain bread into a colourful snack experience. Super easy: simply replace some or all of the white flour with wholemeal flour when making pizza dough or other baked goods.

 

Tip 4: Keep it nice and plant-based – fruit and vegetables are fantastic

 

Fruit and vegetables are crucial for a healthy diet. Luckily, it is fantastically easy to snack on the variety of fresh produce that is out there. Three portions of vegetables and two portions of fruit per day are ideal. These will provide you with vitamins, minerals, phytochemicals and fibre. Ensure that you integrate some of these healthy helpers as much as possible into every meal. Simply add a few berries and bananas to your morning porridge, snack on an apple or banana between meals, and enjoy a fruity smoothie every now and then. For lunch, try some creative salads or roasted vegetables. And our toast with grape chutney and feta, for example, makes a perfect evening meal! Of course, we also have some vitamin-packed options for you to snack on: we love raspberry mochis, banana and peanut butter shake, pineapple and nut muffins and our banana and pecan brownies with raspberries. Yummy!

 

Tip 5: Proteins please – get to know the best sources of protein

 

Proteins are the building blocks of muscles. This macronutrient is also vital for bones, skin and hair, a functioning immune system and numerous transport processes in the body. As a fundamental element of a healthy diet, you can combine several protein-rich foods. In particular, consider plant-based sources of protein. These include pulses such as lentils; beans, peas and chickpeas; soya-based foods; rolled oats, nuts; quinoa; avocado and other green vegetables; and peanut butter. Our tasty chickpea salad will ensure that you always have protein on board!

 

Our special tip: Pleasure without pain – please don’t starve

 

Eating healthier does not mean constantly studying calorie information and lists of ingredients, or only eating sweet treats with a guilty conscience. Enjoy your food in peace and with pleasure. Find out more on the subject in our article “Intuitive eating – what’s that?”.

 

Eat like you love yourself.

 

Your Dole Team