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My health partner
I eat healthily

I eat healthily

culinary inspiration

8 tips for healthier eating


You might consider having rice, potatoes, pasta and cereal represent about 45% – 65% of your daily food intake. These can also help you feel full for longer due to their high fibre content. Starchy foods have a bad reputation for being unhealthy, but they carry many benefits as well.


Ideally, you should eat 7-10 portions of fruit and vegetables every day. Instead of a sugary cereal, why not slice up a banana in the morning? It is important to remember that juice only counts as one portion, even if you have it five times a day!


Rich with vitamins, minerals and omega-3 fats, two portions of fish per week will do you good. For oily fish, dig in to some salmon, trout, mackerel, herring, pilchards, sardines or fresh tuna. If you aren’t a fan of oil, try haddock, cod and canned tuna. Also keep in mind that canned and smoked fish can contain a lot of salt.


Saturated fat can increase your cholesterol and nobody wants heart disease. Foods high in saturated fat include:

  • Certain beef
  • Lamb
  • Pork
  • Poultry with skin
  • Beef fat
  • Lard and cream
  • Butter
  • Cheese
  • Most dairy products

Sugar can put you at risk for obesity.

Try lowering your consumption of:

  • Pop
  • Certain alcoholic beverages (wine, liquor)
  • Sugary cereals
  • Cookies
  • Cake
  • Pastries


Aim for no more than 2,000 mg of salt per day. Staying within this limit can help you avoid strokes, heart disease and high blood pressure.


Engaging in regular exercise can definitely assist you in weight loss or maintenance. You don’t necessarily need to join a gym either! If it’s a sunny day, try walking to the local coffee shop instead of driving. If you are going to treat yourself to a snack after you exercise, make sure it’s something tasty but also low in calories. You don’t want to undo the good gains you’ve made.


It is suggested that you drink 9-13 cups of water each day. Water is good for your entire body and can make you feel full. Sugary substitutes like canned soda or juice can be loaded with calories and can have unfortunate health side effects.


Think skipping Breakfast will make you slimmer? Think again! Research consistently shows that eating a regular, healthy breakfast can make you less likely to put on weight. Also, children who eat breakfast tend to perform better in school and have a greater ability to pay attention in class.

Eating healthy can have positive implications for your blood pressure.

To make sure you’re always eating healthy, have a look at some of these WAYS TO REDUCE FAT INTAKE

Weekly meal: Hypertension and diabetes

Menu Week 1 to 12

Weekly meal: Hypertension

Menu Week 1 to 12

Quiz – Vitamins and minerals

Which fat-soluble vitamin has a fundamental role in fixing calcium on bones?

Quiz – Lipids and cardiovascular disorders

Which of these oils contain a lot of omega 3?

Quiz – Lifestyle

Can sleep influence cardiovascular health?

Quiz – Microbiota

Microbiota play an important role in health.

Quiz – Cooking and food

Which of these foods is not a vegetable?

Mind and mood: Nutrition and common misconceptions


Mind and mood: 3 golden rules for meals

Remember that eating is not necessarily a solitary

Nutrition and good mood go together

Today, the link between food and health is well-established. Our brain, like all our organs

Microbiota: microorganisms that want you to feel good!

Enthusiasm for microbiota is growing among scientists and consumers alike.

Superfoods: your new nutritional allies?

Superfoods are the focus of numerous articles and recipes in the press and social media. Why is there such an interest?

Fats: which ones, why and where?

Fats, fatty acids, lipids... Whatever their name, they are macronutrients provided by our diet and are essential for the proper functioning of the body, just like proteins and carbohydrates.

The vegan trend

In recent years, the number of people who have decided to adopt a diet that reduces or eliminates meat consumption has increased dramatically.

All about sugar

It is commonly known that we should limit our sugar intake, but it is also important to realize that we all need sugar for the normal functioning of our body, even people with diabetes.

3 good reasons to cook in season

By choosing to consume products that respect the rhythm of the seasons

How to reduce your salt intake

Where salt is concerned (but not just salt), the less the better! The WHO recommends limiting consumption to 5 to 6 g per day

Sugar reduction tips

Every time of day is the right time for reducing sugar. Below are some tips for effectively cutting back on the sweet stuff at breakfast, dinner and dessert. Doing so can have great effects on your blood pressure.

Beverages and health

A key component of good health is avoiding drinks that are loaded with sugar, like pop and hot chocolate.

7 tips to save money on food

Don’t shop when you’re hungry

Calorie comprehension

Calories are a numerical measurement of the energy found in food and drinks.

All about salt

Salt isn’t just an additive in a glass jar on your dinner table. In fact, it can be found in many of the foods you eat every single day.

Ways to reduce fat intake

Fat is important to your diet. Aside from being a vital energy source, it protects your organs, absorbs vitamins and is one of the building blocks of your cells.

8 tips for healthier eating

Starchy carbs are a good supplement for your meals

How sugar affects your health

Sugar can cause weight gain, tooth decay and symptoms of high blood pressure. Adults and children typically over-consume “free sugars”.

Facts on fat

A certain amount of fat content is necessary for any diet. Fat contains essential fatty acids, which the human body is actually composed of.

10 snacks under 100 calories

Are you looking for a heart-healthy snack under 100 calories? Try one of these snack options next time you’re feeling hungry.

Salt reduction tips

Both when cooking or eating out at restaurants, there are plenty of little tricks that you can employ to reduce your salt intake and lower your chances of developing symptoms of high blood pressure.