What foods are good and bad for your health?

A trip to the supermarket aisle offers us an incredible choice of food. Between the cardboard boxes with colourful inscriptions and the brightly coloured plastic packaging, it is sometimes not so easy to make a healthy choice. Labels with the words “reduced sugar” or “light” attract attention, long lists of ingredients with unfamiliar terms create confusion. But which products are really as healthy as the manufacturers promise? And which foods should you leave on the shelves instead? In this article we tell you everything.

List of unhealthy foods

We have compiled a list of foods that you should avoid as part of a healthy diet. So that you know how to avoid them, we give you our best alternatives.

#1 Ready-made meals from the frozen food section

It’s no secret that fast food is often unhealthy. But fast food isn’t just about the paper bag you get at the drive-through. Fast food also includes ready-to-eat products from the frozen food section. They are readily available and can be eaten in a few steps of preparation. They come out of the bag or box and land directly on your plate after a quick trip to the oven or microwave. Although this sounds promising, it is worth taking a look at the list of ingredients in frozen foods. Frozen food often contains a lot of fat, calories and unnatural additives.

The best alternative is to buy fresh food and cook it yourself. You can make a pizza yourself with little effort, for example with our simple recipe for crispy protein pizza Bianca. Give it a try!

#2 Bread and rolls made with white flour

The weekend calls for a long breakfast. So don’t miss out on rolls or bread that smells good from the oven. The best choice of bread is wholegrain bread. Breads and rolls made from white flour flood the bloodstream with simple carbohydrates without fibre or other important nutrients. Only a few hours after a smooth start to the day, your body will start to feel hungry again.

Cook for yourself! Instead of baking frozen rolls on Sundays or visiting the local bakery, you can simply bake your own Sunday bread with our baking mix for a delicious protein bread.

What applies to rolls and bread also applies to all other white flour products. Pasta and semolina are also made up of simple carbohydrates, which you won’t enjoy for long. Choose whole wheat or spelt pasta from the shelves and replace the semolina in couscous with quinoa.

#3 Meat and Charcuterie

A slice of bologna or salami on a slice of white bread is a standard snack in many households. We’ve already talked about bread. But what about processed and packaged meat?

In various studies, researchers have established a link between high consumption of red and processed meat – including grilled meat, sausages, sausages, etc. – which can cause cancer. This is particularly true of lung, oesophageal and colon cancer. In addition, meat consumption can promote cardiovascular disease. The World Health Organisation has officially classified meat and sausages as carcinogenic to humans.

In the fresh food department, alternatives to meat products are often not far removed from the original unhealthy product. Today, there is a wide range of plant-based products. These include vegetarian and vegan sausage slices. Read the list of ingredients and choose a product with as few ingredients as possible and ingredients you know.

#4 Sweet pastries

Even at the bakery, sweet pastries are just waiting for you. Croissants, chocolate buns, cakes, muffins, brioches…: the list is long. What all classic baked goods have in common is that they often contain large amounts of fat and sugar, and with this combination they are simply unhealthy.

However, giving up sweet baked goods from the bakery does not mean that you have to give up sweets. With a few simple steps, you can make your own sweet snacks. And in a healthy way. How about moist chocolate courgette brownies, sugar-free vegan waffles or protein Berlin balls? Put on your apron and give it a try!

#5 Light products

Products with the word ‘light’ printed on the label must contain at least 30% fewer calories, carbohydrates, fat, sugar or alcohol. This sounds promising, but it is not. There are different low-fat products. While some add more sugar than fat, others replace the sugar with low-calorie sweeteners. What these products all have in common is that their consistency and taste suffer from the selection of low-fat ingredients. The Ministry of Economy, Finance and Recovery has itself stated that “the absence of an indication of the difference in nutrient content and/or energy value […] is not in conformity”. Thus, the designation ‘light’ or ‘lite’ alone is worthless if it is not supplemented by the percentage of fat actually reduced.

#6 Chips and crisps

A portion of chips with mayo, two handfuls of fatty crisps: the pleasure of eating potato products is widespread Unfortunately, both chips and fries can be harmful to your health. There are two reasons for this: firstly, the high fat and salt content influences the cardiovascular system, and secondly, fried products such as chips and crisps contain acrylamide. Acrylamide is formed during frying, among other things; it is produced in the browning reaction and is partly responsible for the smell and taste of chips and crisps. So far so good, but unfortunately acrylamide is thought to have carcinogenic properties.

#7 Pre-packaged salad dressing

Crisp lettuce, tomatoes, cucumbers and carrots, maybe some chickpeas, feta cheese or nuts, plus the dressing. And there you have it, the healthy salad is ready. You think! With the choice of vegetables and protein sources for the salad, you can hardly go wrong. But a pre-packaged salad dressing bought at the supermarket can ruin your good intentions for a light, healthy meal. Do you know what the base of Thousand Island Dressing is? Mayonnaise and ketchup. The ingredients of a classic Caesar dressing? Parmesan cheese, oil and eggs.

To keep the contents of your salad bowl really light and healthy, it’s best to make your own dressing. A mixture of aromatic vinegar and good olive oil with a little mustard and honey is relatively low in calories and very tasty.

#8 Juices and smoothies

One thing to start with: juices and smoothies are not inherently unhealthy. Cold-pressed juices contain large amounts of vitamins, smoothies also contain good dietary fibre. However, you should consume juices and smoothies advisedly, because in addition to their valuable components, they also provide a lot of fructose. Fruit should not make up more than ten percent of your daily calorie intake from sugar. That’s easy.

Anyone who aspires to a complete diet should consume the above products in moderation. We advocate dietary diversity. Choose wholegrain products, eat animal products sparingly, keep a light hand on sugar and salt. The principle is: it’s all about balance.

List of healthy foods

Foods are meant to provide energy and nutrients to our bodies. Some, like wild blueberries, sprouted seeds or sweet potatoes, have impressive benefits. Foods can be very good remedies for the body and mind. There are many recommended for good health. We offer you a top list of the best foods for health, those that bring the necessary benefits to your daily life to feel full of energy.

#1 Berries: fruits with multiple health benefits

The main benefits of berries come from their antioxidants. Eating these fruits helps to fight ageing and stay healthy. Wild berries can be blackberries, raspberries, cranberries, strawberries and wild blueberries. These foods provide anti-aging and energizing elements that can prevent certain diseases.

Wild blueberries: a superfood to be consumed daily

These incredible berries have valuable properties that help prevent all types of cancer and protect us from disease. Wild blueberries are very high in antioxidants and help to remove heavy metals from the body. Be careful not to confuse wild blueberries with cultivated blueberries. The latter offer very few benefits.

Include cranberries in your diet to combat stress

In addition to their nutritional qualities, cranberries are a remedy for many ailments. They play an antiseptic role in the fight against stress.

Moreover, these small berries help the brain to function normally. They are said to help prevent Alzheimer’s disease. Finally, eating a bowl of cranberries a day helps to curb your appetite and is part of a balanced diet for a healthy weight.

#2 Vegetable oils: a source of good calories

Vegetable oils have good health benefits. Most of them provide the body with good calories. Flaxseed, rapeseed and olive oils are still the benchmarks and can be used in your daily recipes.

Flaxseed oil: excellent for the skin

Flaxseed oil is composed of alpha-linoleic acid, which is very fragile and should be consumed cold. This preserves its precious essential fatty acids. This oil has incredible properties, especially for the skin, and should be consumed quickly after opening. It has a subtle nutty taste, which is quite unique.

Rapeseed oil helps to reduce bad cholesterol

Rapeseed oil is rich in monounsaturated and polyunsaturated fats and has proven benefits in reducing bad cholesterol in the blood. Its high polyunsaturated fat content makes it heat resistant during cooking.

Eating olive oil to reduce heart disease

One of the most delicious tasting oils is olive oil. It is very rich in monounsaturated fats. Olive oil contains large quantities of phenolic compounds, which are known to slow down the onset of certain diseases. Phenolic compounds are organic molecules with numerous properties, notably antioxidant. They reduce cardiovascular disorders. The advantage of olive oil is that it is suitable for cooking. However, don’t hesitate to eat it raw, on a fresh salad or to make marinades.

#3 The avocado: a very good fruit for the brain

The avocado is very good for the body and the brain. Generous in fatty acids and omega-6, avocados help the brain to function normally. In addition, eating avocados makes your skin more beautiful and radiant. In addition, avocados help to reduce your cholesterol level. Avocados can be cooked in salads, spread on toast and drunk in smoothies. There are many innovative recipes to take advantage of the properties of this fruit.

#4 Salmon: a fish with many health benefits

Salmon is a fish that is known for its health benefits, both for the body and for the memory.

Salmon: a fatty fish rich in omega-3

Salmon, rich in omega-3, is very good for the arteries. It is also one of the best foods for the memory. Indeed, the omega-3 fatty acids are good for the neurons. EPA/DHA is essential for the brain. It facilitates neuronal connections and exchanges between the brain and the rest of the body. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) also contribute to normal heart function. According to the Cancer Foundation, omega-3 fatty acids may slow the development of cancer.

Salmon: a source of protein and vitamins

Salmon is also a very good source of protein. Salmon steaks contain high levels of phosphorus and selenium. This fish also contains many vitamins (B1, B3, B5, B12, D). However, it is important to know the quality of the fish you buy and not to eat it more than once or twice a week.

#5 Garlic: a valuable condiment for health and the immune system

Antibacterial, antiviral, antifungal and antiparasitic, garlic lowers cholesterol. You can use it in almost all your savoury recipes. It is a powerful immune stimulator.

#6 Sweet potato: a starch of choice for the skin

A source of vitamins, minerals and other nutrients, the phytochemicals in this yam are very powerful. Eating sweet potatoes regularly helps you achieve a glowing complexion. Its nutrients support the production of vitamin B12, which is essential for healthy body function. The sweet potato has the advantage of being very versatile in terms of cooking. In a diet, it can be combined with many other vegetables.

#7 Apples: an amazing fruit for your health

Its anti-inflammatory properties help to fight all types of infection. Apples are also good for your brain, thanks to their phytochemicals. These help to nourish your neurons. Apples promote organ cleansing and improve the circulation of the lymphatic system. As part of a balanced diet, it regulates blood sugar levels and is good for the skin. For diarrhoea problems, apples should be eaten cooked. Otherwise, it is preferable to eat it raw to benefit from all its virtues.

#8 Sprouted seeds and young shoots: rich in nutrients and minerals

Sprouted seeds and young shoots are eaten at a juvenile stage. They are ultra-fresh plants that are rich in nutrients.

Various vitamins and nutrients for your diet

Sprouted seeds and young shoots are full of healthy nutrients:

vitamin A ;
B vitamins ;
minerals (calcium, zinc, potassium, magnesium, phosphorus, etc.) ;
trace elements (iron);
phytochemicals.

Many different types of seeds and sprouts

There are many different types of sprouts, such as broccoli, radish, clover, fenugreek and lentil. You can also incorporate mung bean sprouts, sunflower sprouts, kale or pea sprouts into your diet. Perfect for sprinkling on dishes or fresh salads, these foods help regenerate the skin and facilitate digestion.

#9 Leafy vegetables: a source of fibre and protein

Leafy vegetables contain bioavailable proteins that are easily absorbed by the body. Lettuce, chard, lamb’s lettuce, spinach, watercress and kale are leafy vegetables with impressive healing properties. These vegetables are easily and quickly digested when eaten raw. If you eat them regularly, they will help you fight intestinal disorders. Leafy vegetables contain minerals and are rich in enzymes, vitamin A, vitamin B and micronutrients. Eating these foods will give you antibacterial and antiviral protection.

#10 Dark chocolate: the gourmet food that’s good for the heart

Regular consumption of dark chocolate (minimum 70% cocoa) prevents cardiovascular risks. Chocolate rich in pure cocoa contains flavonoids. These are antioxidants that regulate blood pressure. They prevent the formation of blood clots near the heart. Flavonoids prevent cholesterol from accumulating in the blood vessels. As much appreciated for its virtues as for its bitterness, dark chocolate can be eaten with plant milk or sprinkled on bread.

This selection of the best foods will help you to stay healthy if incorporated regularly into your recipes. Their varied nutrients help to combat everyday ailments and prevent the risk of serious diseases. These foods are all great for boosting your immune system and giving you energy. If eaten regularly, the best superfoods will also bring you many benefits.