But what are these nutrients and where can you find them?

Carbs for energy! Bread, pasta, borghul and rice contain carbs and their main function is providing your body with energy to function and be active every day.
Protein for growth and strength! They are the building blocks of your body cells and structural components of tissues, muscles and bones. Easy to find in meats, dairy, legumes/pulses and nuts.
Fat for proper body and brain function! It has a bad reputation, but fat is essential- It acts as a fuel source, protects vital organs and helps brain development in kids. The kind of fat makes a difference to your health, so choose healthy fats in small amounts such as vegetable oils, seeds and nuts.
Vitamins and minerals for good health and vitality! Vitamins contain no calories, but help you feel energetic by making use of the food you eat. As for minerals, they are essential to life as each performs an important role in your body. Well-known sources are vegetables and fruits.
Fiber for a healthy gut! Abundant in fruits, vegetables, whole grains and legumes, fiber helps regulate intestinal movements and prevents constipation.

Did you know that no single food contains all these nutrients combined, so eating one type of food always, no matter how nutritious it is, is considered unhealthy. The result is an unbalanced diet and a deficiency in one or more nutrients which negatively affects your health!

For variety and balance in your daily diet, here’s what you need to remember:

Make half of your grains and breads whole. Why? Fibre, essential vitamins and minerals are in the outer layer of the grain, so go for whole grain bread and cereals, brown rice, brown pasta and borghul most of the time. If you are having white pasta or rice at lunch, go for whole-grain cereals at breakfast and whole-wheat bread at dinner.
Have five portions of fruits and vegetables colored like a rainbow daily. Without fruits and vegetables, your diet will be unbalanced and incomplete! Think of a colorful and bright rainbow when choosing them since each color will give you different vitamins and minerals and other beneficial nutrients. So combine a colorful salad made from red tomatoes, green lettuce and mint, and orange carrots. When picking your fruits, don’t just stick to apples and bananas, include also colorful apricots, pears, melons, grapes…
3-a day everyday! And that’s for you and your whole family! We are talking about three servings of milk, yogurt, cheese or labneh. Why three dairy a day? Because they are the best source of calcium for healthy and strong bones and a great source of high- quality protein. For a healthier body, you can choose the low-fat varieties; they still contain all the goodness of dairy but with little or no fat. Your arteries will thank you for that! You can even cook with the light dairy, like preparing a low fat béchamel with your pasta, a low fat sheesh barak, or a lighter pizza. Want to know more about dairy and bone health?
Lean is always good! So shop for leaner cuts of meat and chicken. A sizzling steak? It’s ok if you ask the butcher to remove all visible fat! Chicken without the skin is a yes too. Also include in your weekly menu fish 2-3 times.
Use fats and oils sparingly: They contain lots of calories, so use only a little oil in cooking your dishes. Instead of frying, try oven-cooking which makes your ingredients both delicious and crunchy. For more flavour and nutrition, go creative with seasonings, spices and herbs. Discover our nutritious and delicious light and tasty recipes here.
Indulge wisely when it comes to sweets. Yummy, eating these treats is such a pleasure and indulgence should be a part of your diet… Just remember that sweets should be eaten in moderation as part of your balanced diet. Ready for a delicious dessert, indulge in a small portion of a Nestlé recipe of your choice here.

Good To Know from Nestlé NIDO®

Milk is an essential component in the child’s balanced diet. Nestlé NIDO® Fortified is not only a source of Calcium and Protein, it is also enriched with Iron, Vitamin A, D, C and Zinc important for healthy growth and development.

Good to Remember from Nestlé!

It’s not that complicated, having a variety is just about planning your meals and snacks. Make sure that each meal is different than the other, and don’t forget the basics- grains, vegetables, fruits, dairy and meats. Bon appétit!