How to make a healthy feast

There are infinite myths and stories that are told about food, some of which are true and others, less so… But 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 us have a good diet.

Our body is a wonderful machine and it needs energy to work well. Food is our “fuel” and helps us move, run, jump, play and think. Or growing up healthily.

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

  • mineral salts, such as potassium, magnesium and calcium, help us as they 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 is 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, essential for all life. 

But not all foods contain the same nutrients: some are particularly rich in protein, others are particularly 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. And if you can try and enjoy fruits and vegetables when they’re in season, this is even better 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, especially promotes the consumption of cereals/grains, legumes, vegetables and fruit, sources of important nutrients that can help protect you against diseases.  Meanwhile, you should try not to overindulge 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!