THE 7 STEP GUIDE

TO HEALTHY EATING
A healthy diet does not have to be complicated, keep
it simple and take it step by step.

SEE DETAILS INSIDE

thenaturaledge.com
Follow these 7 steps for
guaranteed success. You don’t
need to implement them all at once:

TAKE IT SLOW AND

FOLLOW YOUR OWN PACE.

1
EAT YOUR VEG
2
EAT HEALTHY FATS
3
STAY HYDRATED
Give vegetables a main role on your plate. Good fats lower your cholesterol level. So An adult needs 1,5-2 litres of fluids every
Accompany each portion of protein with a how can you include them in your diet? For day, and the best thirst quencher is of
portion of delicious vegetables. Eat at least example, eat a small handful of unsalted course water. The good news: you can
250g of vegetables per day and feel the nuts per day, put fish on the menu every always keep it interesting.
difference. week and eat avocado more often.

4
BUY CONSCIOUSLY
5
INTRODUCE A
6
REINVENT BREAKFAST
AND COOK HOME NON-MEAT DAY AND LUNCH
MADE MEALS Eating meat-free for one day a week will Eat smart. Swap the toast and sandwiches
have positive effects on yourself and the for more varied meals. By keeping variety in
For a healthier diet, you can consciously, environment. Fortunately, there are many your diet, you get a bigger selection of
prepare your meals. It doesn't need to be tasty ways to replace meat. nutrients. You’ll also never get bored.

7
complicated. Just read on…

AVOID HIDDEN
INGREDIENTS
Many products contain more sugar and salt
than you think. Even products that you
would not expect. Here’s an insight into
hidden sugars and salt.
 1
thenaturaledge.com
EAT YOUR VEGETABLES
Everyone knows vegetables are good for you but how can we make sure we eat enough of
them? See the tips and tricks to eating more vegetables once and for all.

12-3 CUPS
It’s recommended to eat 2-3 cups of
veggies per day. Which means some

2
people have a lot of catching up to do.

VEGGIE IN DISGUISE
Pureed veggies are - certainly for children -
a smart way to get more vegetables on the
daily menu. Easily smuggle fresh
vegetables in a soup or sauce by pureeing

3
them with a hand blender.

EAT THE RAINBOW

Vegetables derive their color, among other things,
from naturally occurring substances that
contribute to our health. Each color represents
different nutritious elements. Orange vegetables,
for example, contain beta-carotene, which is
converted in our bodies into vitamin A. Green
vegetables are rich in iron and folic acid. To get the
best variety of nutrients make sure you ‘eat the
rainbow.'
5 MOST POPULAR VEGGIES AND
HOW TO STORE THEM

To preserve the best quality of nutrients that are in our veggies we

need to learn how to store them correctly. If you store vegetables for
too long and or improperly, they can lose nutrients such as vitamin C
and folic acid. Here ‘s a handy overview of the 5 most eaten
vegetables.

TOMATOES GREEN BEANS

Use as soon as possible after For best quality store up to 2 days in
purchase, and store for a maximum of the refrigerator or 4 days in a dark, cool
one week. Do not refrigerate. Best kept place.
at room temperature where they retain
their taste and firmness.

LETTUCE BROCCOLI
Store up to 2-3 days in the fridge, but Store in its original foil up to 5
eat it as fresh as possible. days in the refrigerator.

CUCUMBER
Best consumed straight after purchase
but can be stored up to one week. Do
not refrigerate but keep in a cool dark
place.
FRESH, TINNED OR FROZEN?

SO WHICH ONE TO CHOOSE?

Choose fresh vegetables when they are in season, then
they are at their best. Tinned or frozen vegetables
contain just as many nutrients but be cautious of the
added salt in some products.

FRESH
Great source of vitamins
Seasonal produce will taste the best

TINNED
Contain as many vitamins as fresh
vegetables (by briefly heating them in
their juices you keep all the nutrients)
Tinned immediately after harvest • Some
have added salt or spices (check labels)

Long shelf life, handy for the pantry

FROZEN
As many vitamins and nutrients as fresh vegetables
Frozen immediately after harvest
Some have added salt or spices (check labels)
Retain their crispiness and firmness well
A maximum of 12 months storage in the freezer
 2
thenaturaledge.com
EAT HEALTHY FATS
Fat certainly deserves a better image than it has been given. Good sources of fats are found
in products such as fish, nuts, and avocado. Your body and taste buds will thank you.

FISH
Oily fish are an excellent choice for a healthy heart. They contain unsaturated fats that are good for cholesterol
levels. For a good balance, it is recommended to eat a fatty fish such as salmon, mackerel, herring or sardines once
a week. These fish are an excellent choice for lunches or light bites. Smoked salmon is a perfect breakfast option.

AVOCADO
This fruit is also a perfect source of unsaturated fats, which contributes to the maintenance of healthy cholesterol
levels in the blood. But we also eat avocado because it is so delicious in salads, guacamole or simply on toast.

NUTS
A handful of unsalted nuts every day can be a great afternoon snack. The unsaturated fats in nuts are associated
with a lower risk of cardiovascular disease. You can eat them over salads, pasta, stews or just as a snack.

WHAT
Fat is a source of energy, vitamin A, vitamin D,
FAT AND CHOLESTEROL
vitamin E and essential fatty acids (such as omega It has now been proven that dietary cholesterol,
3 and omega 6). such as that from fat, does not affect cholesterol
levels in the blood. In fact, quite the opposite can
occur as fats can improve our good cholesterol
readings (HDL) by converting the bad (LDL).
TYPES
There are saturated and unsaturated fats. Fat in
foods always consists of a combination of both.

ACTION
For a healthy individual seeking a balanced diet,
then 30% of daily caloric requirements should
come from healthy fat.
A GUIDE TO COOKING OILS
These plant-based oils consist mainly of unsaturated fat. They do however differ in use.

SUNFLOWER OIL
This oil has a neutral taste. It reaches the smoke point - the moment the oil begins to smoke at
446F (230C). This oil is not suitable for consumption if cooking at higher temperatures.

OLIVE OIL
Olive oil has a distinctive taste, and you can find many varieties of this oil. Ordinary olive oil is
suitable for baking and roasting: you can heat it to 356-392F (180-200C). The extra virgin versions
are perfect for cold uses such as dressings and dips.

RICE OIL
This oil is popular in Asian cuisine because of its neutral taste. It can be heated up to 446F (230C)
making it perfect for wok style cooking.

PEANUT OIL
Peanut oil is odourless and can be heated to 446F (230C), making it a perfect choice for stir-fries
and baking. Another advantage is that peanut oil is cheaper than other oils.

RAPESEED OIL
This oil contains many unsaturated fats. You can heat it to 446F (230C), but also use it in dressings
and dips. The taste is neutral.
 3
thenaturaledge.com
STAYING HYDRATED
Staying hydrated is very important for the optimal functioning of our bodies. It helps, for
example, to regulate your body temperature. How much should we drink and what?

WATER. WHY IS IT SO IMPORTANT?

We lose fluid all day long in different kinds of ways. Therefore, it needs to be supplemented. In addition, drinking 2
litres of water per day helps, among other things, controlling the body temperature, transporting nutrients through
the body and participating in many chemical reactions.

1.5-2 LITRES PER DAY

An adult needs from 1.5 to 2 litres of fluid per day. Water is the best source; however, coffee, black, green or herbal
teas also contribute to daily requirements.

NEED SOME TASTE IN YOUR CUP?

Juices such as orange juice also contribute to daily requirements, yet it is not the most sensible choice. Fruit juices
can contain a lot of hidden sugars. Be also aware of the distinction between fruit juice and fruit drink. Fruit drinks
often contain hardly any fruit and large amounts of sugar. Fruit juices must consist of 100% juice.

NOT TOO MUCH

Drinking enough is essential, but do not overdo it: drinking too much is not good either. Your kidneys can process
700 ml to 1 litre of fluid per hour. 1.5 -2 litres of fluid per day is enough in most cases.

TASTY HOMEMADE
FRUIT WATER
Bored of drinking plain water? Not any
longer. Add your favorite ingredients to
transform water into a delicious and
refreshing drink.

SOME SUGGESTIONS:

1 jug water + 1 sliced lime + 5 slices fresh

ginger + handful of raspberries

1 jug water + half sliced cucumber +

1 sliced lemon + handful fresh mint

1 jug water + half sliced orange +

handful blueberries + handful basil
 4
thenaturaledge.com
BUY CONSCIOUSLY AND COOK
HOMEMADE MEALS
Healthy eating starts with your groceries. And your way of cooking, of course. A few small
adjustments can make a world of difference.

EATING MINDFULLY
Healthy eating is not only what you eat but also how you eat it. Here are some tips:

Whenever possible eat at the table, avoid eating on the go or in front of the TV. Make each meal a pleasurable
experience, where you can concentrate on the taste, texture, and smell of your delicious food.

Take your time. Pause briefly between bites; this will not only make eating a better experience but also kick-
start the digestion process.

Chew carefully. Depending on the texture of the food it can take up to 30 chews to properly chew your food.

Take smaller mouthfuls. This will increase the taste stimuli in your mouth. Don’t take a new spoonful unless the
previous one has been swallowed.

Avoid distractions during the meal. Put your phone away and enjoy what is on your plate.

Eat only what is on your plate. Make sure you have only one portion to avoid overeating.

HOMECOOKED PORTION READY MADE VS.

MEALS SIZE HOMEMADE
When you cook yourself, you know Over the years portion sizes have Beware of any additional ingredients
exactly what is on your plate. As much as increased, and as a result, we are eating added to jars or tins; they usually
possible choose unprocessed, natural more than ever. Therefore, become contain a lot of salt, sugar, and
single ingredient foods. Add spices and aware of your needs and portion sizes. preservatives. A sauce or herb mixture
fresh herbs to your dishes for more is easy to make yourself, therefore
flavor. natural and healthier than shop
alternatives.
HOW TO READ A LABEL
Packaging is full of text, tables, and logos. Especially with ready-made products, it is essential
to check the label so that you can make a healthy choice.

1 7

1 INGREDIENTS 4 REFERENCE INTAKE

These are the raw ingredients with which the food is The so-called RDA indicates how much energy,
made. The ingredients are listed in an acceding order. nutrients, vitamins, and minerals an average adult
The first ingredient listed is the one with the highest needs per day. Sometimes the label mentions how
content in the product/food, the last one the least. many percent of the reference intake is in (a portion
of) the product.

2 ALLERGENS 5 MANUFACTURER
Here ingredients are listed that can trigger allergic Manufacturer's or importer's contact details. Here you
reactions. can, for example, address a question about the product.

3 NUTRITION 6 CONSIDERATION
This is the best way to store the product.
This table shows the amounts of energy and
nutrients in the product, such as the amount of sugar
and salt per 100 ml or gram, or per portion. Useful to
7 CONTENTS
know: 4.4 grams of sugar is roughly equal to 1 sugar The net amount of product in liquid, such as canned bean
cube. Also, an adult should not receive more than 6 g will weigh less drained. That is why the drained weight is
of salt a day. also mentioned. The symbol 'e' stands for 'estimated.'
TASTE THE DIFFERENCE
With the right seasoning in your pantry, you can make every dish taste delicious.

1 2
3
OIL
Flavored oils can give just that little
extra kick of flavor. For more intense HOT PEPPERS
tastes choose sesame oil, which is A little spice kick goes a long way in
excellent for Asian style dishes. Asian recipes. The sharp taste gives
Walnut oil works well over salads, for the dish an extra taste dimension.
example, one with goat cheese and

4
beetroot.

5
VINEGAR
Vinegar is a perfect base for
dressings, and there are many types
to choose from. Balsamic vinegar
has a strong taste, containing both
sweet and sour notes, it fits all kinds
of recipes. Apple cider vinegar is
light and fresh, tasty with salads or
HERBS poultry.
Fresh herbs can add a real taste kick.
Mix some chopped mint with yogurt
for a dip or salad dressing. Basil, will SPICES
make tomato soup, pasta or pizza With the right spices, you can
taste even better. enrich the taste of any dish.
Cinnamon and vanilla can add
sweetness to your recipes
without the use of sugar. Star
anise is delicious in applesauce or
with stew. Cloves and nutmeg
add a spicy flavor, for example,
perfect in biscuits.
 5
thenaturaledge.com
NON-MEAT DAY
Eating slightly less meat is good for your health and the environment. It's an excellent way to
make sure you are eating plenty of vegetables, and there are plenty of tasty alternatives
available.

RED AND PROCESSED MEATS

Overeating red and processed meat can result in health risks. Processed meat is meat that has been salted or
smoked, or has gone through a different process to achieve a specific flavor or shelf life (such as schnitzels,
hamburgers, sandwich fillings, sausage or pâté). Red meat is that of cattle, sheep, goats, and pigs. White meat
comes from poultry such as chicken and turkey.

HEALTHIER ENVIRONMENT
By avoiding meat 1 day per week, you can save about 7% of the share of the greenhouse effect.

2050
The International Food and Agriculture Organization (FAO) expects that in Western Europe and the United States,
demand for meat will decrease in the coming years because we are becoming more aware of the effects of meat
production on the environment. However, that decline does not outweigh the total demand for meat due to
emerging countries, (like China) which are going to consume more meat. Until 2050, the need for meat at the
world level will double. To continue to feed everyone, scientists are looking for new protein sources that can
replace meat, for example, insects.

VEGETARIAN OR VEGAN?
Vegetarian dishes do not contain meat, fish, poultry, and no animal by-products such as
gelatine and animal fat. Vegan dishes do not contain any animal products at all as well as no
dairy and eggs.

VEGETABLE VS. ANIMAL

There are animal and vegetable protein sources. Most people extract their proteins from
animal sources: meat, fish and dairy. Animal protein sources, however, burden the
environment more than plant-based protein sources such as grains and legumes.

BETTER FOR THE ENVIRONMENT

Cattle require a lot of attention, the production of this costs water, land and energy. Livestock
also causes manure and greenhouse gases. In addition, transport, processing, storing and
packaging meat have an impact on the climate. This environmental aspect also plays a part in
recommendations to moderate meat consumption.
TOP MEAT SUBSTITUTES

1 FALAFELS
Falafels are made with chickpeas
and can be bought ready-made, but
you can also make them yourself.

2 3 4
LEGUMES
Most legumes contain a lot of
EGGS
Eggs are very versatile and contain
NUTS
Nuts are great as a snack, but also
protein and iron, which makes them iron, vitamin B1 and B12 and are very suitable for cooking. Walnuts,
good meat substitutes, for example, therefore an excellent alternative to almonds, and hazelnuts contain iron
edamame beans. These young meat. They can be eaten at any time and vitamin B1 and therefore fit well
soybeans are delicious in a salad or of the day, fried for breakfast, boiled into a low-meat diet. Choose the
stir-fry dish; they can also be eaten for lunch or an omelet for dinner. unsalted version.
as a cold snack.

5 LENTILS
Lentils contain a lot of iron, just like
meat. They come in all kinds of
colors and flavors: dried or canned,
white, brown, green, yellow and red.
So there is enough choice for
everyone.
 6
thenaturaledge.com
REINVENT YOUR BREAKFAST
AND LUNCH
Wholemeal, fruit, vegetables, yogurts. The choices are endless and delicious.

SMART LUNCH
Get more vegetables in your diet by opting for a salad. Prepare extra green beans, broccoli or zucchini in the
evening. The next day add some lettuce or raw vegetables, some legumes and nuts and you have a salad ready in
no time.

10-15%
Treat yourself to a good breakfast that will give you 10 to 15% of the nutrients that you require every day. What
does a good breakfast consist of? Fibre-rich carbohydrates (wholemeal cereals, fruit, vegetables), protein (low-
fat yogurt, cheese, egg) and good fats (avocado, nuts, seeds).

THE DARKER, THE HEALTHIER?

Rye bread, spelled bread, brown bread... Name and color do not say much about the fibres in it. The bread is
not brown because of the kind of flour that is used, but because of other additions such as roasted malt. What
should you pay attention to? Check for whether the bread is made from wholemeal flour, as this bread is rich in
fibre.

TOP ALTERNATIVES
Enjoy a varied breakfast and lunch without the bread. See how…

1 4
3
MUESLI YOGURT
Muesli is tasty and rich in fibre. Choose Yogurt is always a good option, for
a simple variant as a base and add nuts, breakfast, snack or dessert. Tasty with
coconut flakes, raisins or other dried muesli or granola, or just mixed with
fruits, that way it is exactly to your liking. fresh fruit.

2 100% PEANUTS
OATMEAL
For a strong start to your day, heat your
oatmeal with milk, raisins, apple, and
cinnamon – simple. You can also make
granola bars with it for a filling
afternoon snack.
5
VEGETABLE SPREADS
No added sugars or other ingredients;
Peas on your rice cake? Pumpkin or
in natural peanut butter you are eating
beetroot on your cracker? It’s all
only peanuts. And it’s so tasty!
possible with delicious vegetable
spreads that are easy to make at home,
or widely available in the grocery stores.
 7
thenaturaledge.com
AVOID HIDDEN INGREDIENTS
Attention: hidden sugar and salt! Many products contain sugar and salt without you noticing,
which means you might consume more of it than the recommended amounts. With these
tips, you can prevent that.

DO WE NEED SUGAR AND SALT

Sugar, like starch and fibre, is a carbohydrate. We receive from 40% to 70% of our energy from carbs. But what we
do not need at all are added sugars such as those in soft drinks or coffee. Our body does not need salt but does
need sodium, a mineral that is found in salt. But careful, as too much sodium causes high blood pressure.

HOW TO CUT DOWN?

Cutting down is merely a matter of getting used to less sugar and salt. If you start eating less salty foods for a
while and skip the sugar in your coffee, you will be surprised how quickly your taste buds get used to it. You can,
therefore, train your taste buds, which will take a few weeks until they have adjusted.

SUGAR EVERYWHERE
It is not always easy to read the label to see how much added sugar a particular product contains. That is because
there are dozens of different names for different types of sugar. You can unmask most of them by looking for
words that end with -ose, -syrup, -honey, or -nectar. These are the most common sugars: corn syrup, fructose,
galactose, glucose, lactose, maltose, sucrose, agave nectar.

SUGAR SECRETS
Many drinks contain a lot more sugar than you might think at first glance.

30

25

20

15

10

0
ORANGE JUICE VITAMIN WATER COKE ENERGY DRINK SPORTS DRINK
25.1 grams 11.8 grams 27.1 grams 28.3 grams 30.3 grams

FRESH OFF THE PRESS

It is said a glass of freshly squeezed orange juice is healthy, but unfortunately, it is not quite the case. Yes, it indeed
contains a lot of vitamin C, but on the other hand, one glass (250 ml) contains about 30 grams of sugar (about
seven sugar cubes). Furthermore, orange juice, as well as other fruit juices, contains acids that can affect the teeth.
It is better to eat an entire orange, as it also includes fibres that are lost during squeezing.
ALL ABOUT SALT

6 GRAMS
That is the maximum amount of salt recommended per day. Unfortunately, 85% of people are far above that.

SALT = SALT
Himalayan salt, sea salt or Celtic salt. No matter how special and healthy it sounds, salt is salt. Different types of
salt may contain besides sodium, minerals such as magnesium and calcium, but the amount is so small that it
does not make any difference to our health.

FINE SALT
The finer the salt, the better you taste it, and the less you have to use it to bring something to taste.

SALT SECRETS
You will be surprised how much salt there is in your daily groceries.

PIZZA VEGETARIAN BURGER SMOKED SAUSAGE HUMMUS NATURAL CRISPS

3.8 grams 2.6 grams 5.3 grams 0.6 grams 1.2 grams
per pizza 350 g per burger 175 g per sausage 250 g per 50 grams per 100 grams

80% of the salt we eat comes from foods that contain salt naturally or where manufacturers add it.

We add 20% of the salt we eat during cooking or at the table to flavor the dish.

SODIUM VS. SALT

Since December 2016, manufacturers are required to state on each
label how much salt the product contains. Previously, not salt, but often
the amount of sodium was mentioned. This is the mineral in salt that
affects our blood pressure. To know how many grams of salt there was
in a product, you had to multiply the sodium content by 212. The new
legislation makes it easier to calculate whether you stick to the daily
recommended amount of salt or not.