How to make a healthy feast

There are infinite myths and stories about food, some of which are true and others less so. If you want to become healthy and strong, it’s important to realise which myths are true or false and then follow a bunch of rules which will help you to have a good diet.

Our body is a wonderful machine and it needs energy to work well. Food is our “fuel” which helps us moving, running, playing, thinking and growing up healthily.

When we eat, we’re effectively delivering important nutrients to our bodies:

  • Mineral salts, such as potassium, magnesium and calcium, allow our bodies to work properly, our blood to carry oxygen, our muscles to move, and our bones to be strong.
  • Vitamins are essential for our bodies to develop.  Each vitamin has a different “power”: Vitamin A protects your bones, skin and eyesight and it’s also important for growth; vitamin C is the immune system’s helper, whilst vitamin E protects our cells.
  • Fats are the energy supplies we use when we need our reserves.  They are also really important as they protect and support some of our organs.
  • Proteins can be considered the “bricks” of our bodies because they have a structural job.  They build, transport, communicate, and protect..
  • Sugars and carbohydrates are the most important sources of energy for our body!
  • Water is essential for all life.

However not all foods contain the same nutrients: some are particularly rich in protein, others are rich in carbohydrates and fats, whilst others are rich in vitamins and minerals… That’s why variety is the key word at the table.

If we’re to make the most of all the nutrients out there, we need to combine a variety of foods.  An exciting combination of tastes and colours that will make your taste buds dance with happiness!

In our meals throughout the day, (breakfast, two main meals and two snacks), there should be 5 portions of fruit and vegetables as recommended by the “Guidelines for a healthy diet”. If you can, try and have a good variety of colours in your fruits and vegetables as this will give you the maximum benefits.  Each colour is linked to different vitamins and antioxidants. It’s also important, when possible, to enjoy fruits and vegetables when they’re in season as they’re at their tastiest and most nutritional, whilst also being more sustainable and environmentally friendly.

Quantity is also important.

Not all foods should be eaten in the same quantities.  The Food Pyramid, known for its positive impact on health, promotes the consumption of cereals/grains, legumes, vegetables and fruits, sources of important nutrients that can help protect you against diseases.  Meanwhile, you should try not to overindulge in sweet things, snacks and high levels of salt.  Also, let’s not forget to drink water: our body absorbs lots of it and we need to remember to replenish our bodies with it.

We can absorb the energy we need from certain food waste, avoiding it being thrown away!

For example, you can make delicious cookies from apple peel. A tasty, nutritious snack which is good for us and the planet too!