how to achieve a healthy weight

That nutrition impacts your health and weight is no surprise. Pure, fresh food forms the basis of a healthy weight. But what does eating healthy actually entail? Below are some do’s and don’ts for a balanced eating pattern.

do's

water

Drinking enough water is fundamental to a healthy diet. Throughout the day, your body loses 2 to 3 liters of fluid without any effort. To keep your body in balance, it’s important to drink 1.5 to 2 liters of water daily (the remaining fluids come from your food).

Tip: Is it challenging to drink 1.5 liters of water a day? Mix it up with tea or sparkling water, or add a scoop of one of our Fresh shakes to 1.5 liters of water for a refreshing taste while also replenishing your proteins.

fiber

Fiber is also essential in your diet. Fiber is primarily found in vegetables and fruits. To get enough, it’s recommended to eat about 500 grams of vegetables and 150 to 200 grams of fruit daily. Try to include vegetables at both lunch and dinner and eat 1 to 2 pieces of fruit each day.

It’s best to choose fresh vegetables and fruits as much as possible—preferably seasonal—and vary your selection. Avoid fruit juices or smoothies, as blending fruit causes sugars to be absorbed very quickly, leading to a rapid spike and then a dip in blood sugar levels, which can result in fatigue and cravings for sweets.

protein

Almost everything in our body is built from proteins, as they are a key component of our cells—from muscle and organ cells to those in the nervous system, bones, and blood. Therefore, it’s essential to consume enough protein daily. The recommendation is about 1 gram of protein per kilogram of body weight each day. So, if you weigh 60 kg, aim for approximately 60 grams of protein per day. Stick to this guideline and avoid consuming more protein than necessary.

Proteins are found in meat, fish, eggs, dairy products, legumes, and nuts.

Tip: our pure protein shakes are a convenient—and healthy—way to help ensure you get enough protein every day.

carbohydrates

Carbohydrates are converted by your body into glucose, the primary energy source for your cells. Therefore, they are essential in your diet. However, it’s important to distinguish between simple and complex carbohydrates.

simple carbohydrates

Simple carbohydrates are essentially sugars. Sugars naturally occur in fruit (fructose) and milk (lactose) but are often added to foods as well (such as sucrose or table sugar). When your body receives an excess of simple carbohydrates, they are no longer converted into glucose (fuel) but stored as fat, leading to weight gain. It’s best to avoid foods that contain sugars without other beneficial nutrients, such as soft drinks, cookies, candy, and pastries.

complex carbohydrates

Complex carbohydrates are chains of simple sugars and can be found in vegetables, fruits, and grain products. Consuming them provides additional beneficial nutrients like vitamins, minerals, and fiber. However, even complex carbohydrates should be consumed in moderation. If you consume more carbohydrates (energy) than your body burns, the excess will be stored as fat, potentially leading to weight gain. Here are some tips:

• Choose whole-grain products (whole-grain bread, pasta, quinoa, bulgur, etc.) and limit them to one serving per day, ideally at lunch.

• Aim for one to two pieces of fruit per day, no more.

fats

It’s often said to avoid fat as much as possible, but that’s not entirely accurate. There’s an important difference between unsaturated and saturated fats, with the former being safe to include in your diet. Unsaturated fats—also known as “good” fats—are found in fatty fish, avocados, nuts, seeds, and plant oils like nut, olive, sunflower, and corn oils. These healthy fats offer various health benefits, such as reducing the risk of cardiovascular disease.

While unsaturated fats are indeed healthy, they are also calorie-dense. To maintain a healthy weight, it’s best to consume them in moderation. For example, include fatty fish or avocados in your diet 1–2 times per week, and limit nuts, seeds, and pits to a handful per day.

don'ts 

But which eating habits should you leave behind to achieve or maintain a healthy weight? Here’s a list:

• Alcohol

• Sugary drinks (soda, energy drinks, and sports drinks)

• Sugary foods (candy, pastries, cookies, jam, chocolate, etc.)

• Processed foods (pre-packaged, ready-made meals, etc.)

• Saturated fats (fast food, chips, fatty meats, sauces, etc.)

• (Too much) salt

When shopping in the supermarket, it’s best to avoid these products as much as possible.

Tip: Look for the Nutri-Score indicated on the packaging of food products. This shows how “healthy” the product is compared to others in the same category. So, if you buy a frozen pizza, it may not be the healthiest choice, but the Nutri-Score helps you make the best selection within the category of pizzas!

the Smart Nutrition Project

The Smart Nutrition Project is a short nutrition program focused on a healthy lifestyle, with fresh food and sufficient exercise, to achieve or maintain a healthy weight. Want to know more? Read our blog post about the Smart Nutrition Project.