How to adopt a healthy diet?

Good nutrition and exercise go hand in hand when it comes to living a healthy life. You can't have one without the other, so it's important to make sure you do both if you want to be as healthy as possible. Eating healthy foods is a great way to fuel your body for sport and other physical activities. Find out in this article about the basics of healthy eating and change your bad habits today.

How to have a healthy diet for sport?

Establishing a healthy diet should be important for everyone. It can help you maintain an optimal body weight, have more energy during the week and avoid getting sick. There are many ways to eat healthily but here are some basic tips:

  • Eat more fruit and vegetables.
  • Choose lean protein sources such as fish, chicken or beans.
  • Limit processed foods and sugary drinks.
  • Drink plenty of water.

A healthy diet is essential if you are regularly active. It will help you recover more quickly from your training sessions and, above all, provide you with all the energy you need to keep up with your sessions and your professional and family activities.

A healthy diet for athletes includes:

- Fruits and vegetables: Fruits and vegetables are full of vitamins, minerals and antioxidants that can help boost an athlete's immune system.

- Whole grains: Whole grains provide complex carbohydrates that are a source of energy for athletes.

- Lean protein: Lean protein helps repair and build muscle tissue.

- Healthy fats: Healthy fats provide energy and facilitate the absorption of vitamins.

Opt for good eating habits

Healthy eating is essential for good health, but it can be difficult to stick to it every day. There are some simple tips that can help you eat better every day. Firstly, make sure you include plenty of fruit and vegetables in your diet. Fruit and vegetables are full of nutrients and fibre, which are essential for good health. Secondly, choose whole foods over processed foods. Wholegrain foods are higher in fibre and nutrients, and are also more filling. Finally, limit your intake of sugary drinks and snacks. Too much sugar can lead to weight gain and other health problems. By following these simple tips, you can make small changes that will result in big health benefits.

There are some simple tips that can help you make healthy food choices:

- Plan your meals in advance. This will ensure that you get the right nutrients and avoid unhealthy foods.

- Make sure you have healthy snacks with you. This will prevent you from making bad food choices when you are hungry.

-Eat slowly and mindfulness. This will help you to enjoy your food and avoid overeating.

- Listen to your body. Eating when you are hungry and stopping when you are full will help you make healthy food choices.

- Avoid processed foods. Processed foods are often high in salt, sugar and unhealthy fats


What foods should be avoided?

When it comes to following a healthy diet, there are certain foods that you should avoid as much as possible. These include processed foods, sugar, salt, gluten, dairy products, alcohol, caffeine and energy drinks, cigarettes and tobacco products, and junk food. Instead, focus on eating plenty of fresh fruit and vegetables, lean protein, healthy fats and whole grains. By making these healthy choices, you will be on the right track to a healthy diet.

With regard to processed foods, it is best to avoid them as much as possible. They are usually high in calories, salt, sugar and unhealthy fats. They may also contain harmful chemicals and preservatives. If you eat processed foods, make sure you read the labels carefully so you know what you are eating.

The sugar is another ingredient that should be avoided whenever possible. It is important to remember that even natural sugars, such as those found in honey and fruit juices, can be unhealthy if consumed in large quantities. Salt is another ingredient to limit in your diet. Too much salt can lead to high blood pressure and other health problems.

The gluten is a protein found in wheat, rye and barley. In some people it can cause digestive problems, fatigue, headaches and even depression. If you think you may be sensitive to gluten if you have a diabetes problem, ask your doctor to test you. Dairy products can also be problematic for some people as they may contain lactose, a sugar that is difficult to digest. If you are lactose intolerant, look for dairy-free alternatives.

Alcohol should also be should also be avoided as far as possible. It is high in calories and can cause liver problems. Caffeine and energy drinks can also be harmful, especially if consumed in large quantities. They can cause nervousness, anxiety and insomnia.

Cigarettes and tobacco products tobacco products are extremely dangerous to your health and should be avoided at all costs. If you smoke, quitting is the best thing you can do for your health.

The junk food is another food to avoid. They are high in calories, fat and sugar. Instead of eating junk food, choose healthy snacks such as fruit, vegetables or wholemeal breads.


Following a healthy diet does not have to be difficult. By avoiding processed foods, sugar, salt, gluten, dairy products, alcohol, caffeine and energy drinks, smoking and tobacco, you can save money and improve your health. Choose healthy snacks such as fruit, vegetables or wholemeal breads instead of junk food. You'll be on your way to a healthy diet in no time!

The nutrition expert for Oktofit :



After 5 years in Australia, I moved to Switzerland where I work as a nutritionist. My favourite quote: "What doesn't kill you makes you stronger."