Practical tips for healthy eating
Sugar
Table salt
Salad dressing
Sunflower oil, Palm oil
Margarine
Cream
Sour Cream
Red meat and sausages
Chips
White bread, pasta, rice
Cookies, muffins candies
Sweets or milk chocolate
Jam
Juices, soft and fizzy drinks
Ice cream
Cinnamon, Xylitol/Stevia
Himalayan salt
Oil and vinegar
Olive oil (raw), coconut oil (to cook)
Butter, Olive oil
Yoghurt
Greek Yoghurt
Poultry or vegetarian sausages
Sweet Potato Wedges
Brown bread, pasta, rice
Fruit, nuts, seeds
Dark chocolate
Raw honey
Water, infused water, herbal teas
Frozen yoghurt
Did you know?
There is no need to eliminate certain food categories from your diet, but rather select the healthiest options from each.
The Mediterranean diet is normally recommended by physicians and nutritionists due to the health benefits it brings. A mainly plant-based diet that is rich in fish and legumes, it mainly uses olive oil instead of other fats.
Research has shown that the traditional Mediterranean diet reduces the risk of heart disease. The diet has been associated with a lower level of (LDL) cholesterol — the "bad" cholesterol. Further, it was associated with a reduced risk of cardiovascular mortality, a reduced incidence of cancer, and Parkinson's and Alzheimer's diseases.
For these reasons, most if not all major scientific organisations encourage healthy adults to adapt a style of eating like that of the Mediterranean diet for the prevention of major chronic diseases.
Do not forget to drink enough water and to exercise regularly, especially outside to get Vitamin D from the sun, for better health and wellbeing.
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