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We’re all aware of the importance of healthy eating, especially when leading an active lifestyle. Although, when challenges come our way (work, childcare, finances etc.), it can often seem feel like we’ve forgotten how to eat healthy. Here, we’ll discuss the basics of healthy eating, cooking and snacking and give you some tips & tricks on how to stay on track of your healthy eating goals when times get tough.  


A healthy diet is the key to a healthy life. When you figure out what healthy eating looks like for you, you’ll soon notice things like:  

  • better physical performance  

  • a strengthened immune system  

  • improved digestion  

  • a healthy body weight  

As well as improving our physical health, eating clean can have a positive effect on our overall mental wellbeing, too1 


An important aspect of healthy eating is to consider the balance between macronutrients (carbohydrates, proteins and fats) and micronutrients (vitamins, minerals and trace elements). For a more in-depth look at this topic, check out our blog: what exactly are calories, macros and micros?  


These important macros are the main source of energy for our bodies. Include whole grains and high-fibre foods like whole meal bread, oatmeal and quinoa in your diet to provide a long-lasting energy supply.  

From our FOOD SERIES: 

  • Pure Quinoa — a perfect base for delicious salads or vegetable dishes.   

  • Ultra Fine Oats — ideal for an easy, quick and healthy breakfast. 


Proteins are essential for building and maintaining muscle. Foods like eggs, soya beans, lean meats, fish, pulses and dairy products are great sources of protein and easy to fit into any healthy eating plan. Of course, you can also use whey protein or vegan protein supplements as well as protein bars & snacks to find your protein fix.  

Our top 3 protein products:  

  • Whey Perfection — 22g protein per serving, available in more than 20 delicious flavours.   

  • Smart Protein — under 100 calories with a full 18g of protein per serving.   

  • Perfection Bar Deluxe — our tastiest protein bar, low in sugar and with 20g of protein per bar.   


Fats often have a bad reputation, but it all depends on what kind of fats you consume and in what quantities. A distinction is made between saturated and unsaturated fatty acids.  

Saturated fats are mainly found in animal products such as meat, butter or cream.  

Unsaturated fats  primarily found in plant products such as avocados, nuts and seeds or olive oil. These are much healthier than saturated fats because they help the body absorb fat-soluble vitamins.  

Vitamins & minerals  

Vitamins and minerals are necessary for a whole range of bodily functions. Vitamins A, B12 and zinc, for example, contribute to the normal function of the immune system. A varied diet rich in fruits and vegetables helps meet your daily needs for these important nutrients. If you find it difficult to include certain vitamins in your diet, you can always take vitamin supplements.   


We know how tempting it can be to heat up a ready meal or order from your favourite pizza place. After a long, busy day when the last thing you want to do is cook, it’s can be just what we need. That being said, when you cook at home, you know what’s going into your meal and with the right recipes it can be quick and fun. With these tips, you can easily create healthy and delicious meals in your own kitchen. 

Use fresh ingredients 

Fresh fruit and vegetables and lean meat or fish are the basics of healthy eating. Use as many fresh, unprocessed ingredients as possible in your cooking to ensure that your meals are rich in nutrients and contain no artificial additives. Healthy and fresh ingredients can often seem expensive, but you can create a delicious, nutritious meal on a smaller budget. For tips on how to eat healthy the affordable way, check out this article: tips for a healthy shopping list on a budget 

Cook with healthy fats 

As we mentioned above, these unsaturated fats come from foods like olive oil, coconut oil or avocado oil that you can use for cooking. Try to avoid trans fats when healthy eating. These are found in most processed foods.  

Flavour with herbs and spices 

Use herbs and spices to enhance the taste and flavour of your meals rather than resorting to too much salt or sugar. Herbs such as basil or parsley, and spices such as cinnamon or turmeric, are not only delicious, but are also rich in vitamins and minerals. Perfect for those healthy eating goals. 

Cook in company  

If you regularly lack the motivation to cook fresh meals, friends and family can be a great help. Cooking together is fun and a great motivation to stick to your healthy eating routine.   

Feel like cooking healthy, but not sure where to start? Find some delicious inspiration on our recipes page. 



A lack of time and motivation often seems to get in the way of healthy eating. When we’re stressed or always on the go, it’s easy to grab some fast food or a takeaway. Here are our top tips on how to keep eating healthy even when you’re working those extra hours, looking after the kids alone or just feeling a little overwhelmed:   

Meal prep  

Preparing and planning your meals ensures that you always have healthy, nutritious meals on hand, even when you’re short on time. Take Sunday evening off to plan and prepare your meals for the next few days and then have peace of mind throughout the working week. You’ll always have a healthy meal ready to heat in just a few minutes.  

If you need more tips and tricks for successful meal prepping, our article — how to meal prep: tips, ideas & recipes — has got you covered. 

Stock up on healthy snacks   

A big obstacle in a healthy diet is often sugary snacks. Of course, snacks are perfect for in-between meals, so pack some tasty and conscious snacks to make sure you’re taken care of.  

Our top picks? 


It’s not only what we eat that’s important. What we drink plays a huge part in living a health-conscious lifestyle. Staying hydrated and avoiding sugary drinks is key. The next time you’re looking for a delicious thirst quencher other than water, try one of the below. 

Unsweetened tea 

Green, black or herbal teas are delicious alternatives to sugary iced teas or soft drinks. Just brew for a few minutes, leave to cool and pop it in the fridge. Give it a few hours to get nice and fresh, serve over ice and enjoy.  


Homemade smoothies made from fresh fruit, vegetables and a base liquid like water, unsweetened almond milk or yoghurt can be a nutritious and delicious addition to a healthy and balanced diet.  

Healthy eating doesn’t have to be a chore. By using simple tricks like planning meals in advance and choosing healthy snacks, you can find a good, healthy balance and make sure you’re getting all the important enough nutrients to best support your body and goals. As always, if you have any more questions about how to eat healthy, feel free to get in touch with our team of Nutrition Experts via Instagram or the customer service channel on our site.  




  1. Nutritional psychiatry: Your brain on food - Harvard Health