Illustration by Teo Georgiev

Thoughts on Healthy Eating

Nutritional 101, 10 Kitchen Hacks, Cooking for Kids and Mindfulness in eating

7 min readMar 30, 2023


Healthy eating and proper nutrition are crucial components of overall well-being and living a happy life. The foods we consume provide our bodies with the energy and nutrients necessary to function properly and maintain good health. Eating a well-balanced and varied diet not only helps prevent chronic diseases and health issues, but it also plays a significant role in our mental health and emotional well-being. In this article, we will explore the importance of healthy eating and nutrition in living a fulfilling and happy life, and offer tips and advice for incorporating nutritious foods into your daily diet.

Understanding Nutrition: The Importance of Macronutrients and Micronutrients

Nutrition is an essential aspect of our lives, and understanding the different types of nutrients our body needs is crucial for maintaining good health. There are two main categories of nutrients — macro and micronutrients — and each plays an important role in our overall wellbeing.

Macro nutrients are the nutrients we require in larger quantities, and they include: carbohydrates, fats, and proteins.

  • Carbohydrates can be found in foods such as bread, pasta, rice, and potatoes.
  • Fats can be obtained from both plant-based sources like vegetable oils, nuts, and seeds, and animal-based sources such as butter, cheese, and cream.
  • Proteins can be found in animal products like meat, fish, eggs, and dairy, as well as in plant-based sources like beans, lentils, and soy products.

Micronutrients, on the other hand, are nutrients that we need in smaller amounts, but are equally important for maintaining good health. These include vitamins, minerals, and trace elements.

  • Vitamins are classified into two types — fat-soluble vitamins (A, D, E, and K) and water-soluble vitamins (B-complex and C).
  • Minerals, such as sodium, potassium, and calcium, are important for maintaining healthy bodily functions.
  • Trace elements, like iron, zinc, and selenium, are required in very small amounts, but are critical for overall health.
  • In addition to macro and micronutrients, our bodies also require secondary plant compounds, such as carotenoids, phytosterols, and others. These compounds are not technically classified as nutrients, but research suggests they play a role in reducing the risk of chronic diseases like cancer and heart disease.

A well-balanced diet that includes a variety of nutrient-rich foods is crucial for maintaining good health. It’s important to choose whole foods that are minimally processed and contain high levels of nutrients. Fruits, vegetables, lean proteins, and whole grains should be included in our daily diets, while limiting foods that are high in sugar, salt, and unhealthy fats.

In conclusion, understanding the different types of nutrients that our body requires is essential for maintaining good health. A balanced diet that includes a variety of nutrient-rich foods is key to providing our bodies with the fuel it needs to function optimally. By making smart food choices and incorporating a variety of whole foods into our diets, we can ensure that we are giving our bodies the best chance at a healthy life.

10 Kitchen Hacks for a Healthier and More Delicious Diet

  • Make a habit of reaching for fresh fruits and vegetables daily. Fruit and vegetable juices are also an ideal addition to your breakfast. Aim for five portions of fruits and veggies per day.
  • Try out a variety of whole-grain breads — with so many options available, you’re sure to find one that suits your taste.
  • Add fresh herbs and grains to your bread toppings, casseroles, or salads as often as possible to enhance the flavors.
  • Choose low-fat products, and pay particular attention to the fat content of dairy products.
  • Explore the recipe variety of Mediterranean or Asian cuisine, featuring crunchy vegetables, sea fish, and high-quality oils.
  • When you want to save time while cooking, consider using natural frozen vegetables.
  • Drink a glass of water with each meal and stay hydrated throughout the day, consuming about 1.5 liters of fluids per day.
  • Enjoy your meals and take your time — it takes approximately 30 minutes for you to feel satiated.
  • It is best to prepare fresh foods on the same day as shopping to retain the most nutrients.
  • Cook your dishes briefly at low temperatures, with minimal water and oil — this preserves the natural flavors and nutrients while preventing the formation of harmful compounds.
  • Store oils in a cool and dark place, as they lose their freshness quickly after opening. If an oil has a rancid odor, it should no longer be used.

Nutrition for Kids: Why it Matters and How to Make it Fun

A healthy diet is especially important for children as they are in a phase of physical and mental development. A balanced diet with all necessary nutrients contributes to healthy growth and good health. In this article, we will discuss the importance of a healthy diet for children and provide some recipes that are rich in important nutrients.

The Importance of a Balanced Diet for Children

A balanced diet is important for the growth and development of children. They need nutrients such as carbohydrates, proteins, fats, vitamins, and minerals to develop their bodies and brains properly. An unhealthy diet can lead to insufficient supply of essential nutrients and increase the risk of obesity, diabetes, cardiovascular disease, and other health problems.

Here are some tips for a balanced diet for children:

  1. Add plenty of fruits and vegetables: Fruits and vegetables are rich in fiber, vitamins, minerals, and antioxidants. They help strengthen the body and support the immune system.
  2. Add whole grain products: Whole grain products such as whole grain bread, whole grain pasta, and oats are rich in fiber that contributes to digestion and provides long-lasting satiety.
  3. Add lean protein: Lean protein such as chicken, fish, eggs, beans, and tofu are rich in amino acids that are important for growth and tissue repair.
  4. Add healthy fats: Healthy fats such as olive oil, nuts, and avocado contain omega-3 fatty acids, which are important for brain development.
  5. Limit sugary and high-fat foods: Sugary and high-fat foods can increase the risk of obesity and other health problems.

Here are some recipes that are rich in important nutrients:

  1. Fruity Yogurt Bowl: Cut fruits such as strawberries, blueberries, and bananas into small pieces and put them in a yogurt bowl. Yogurt is rich in calcium, while fruits are rich in fiber, vitamins, and antioxidants.
  2. Whole Grain Pizza: Use whole grain pizza dough and top it with lean protein such as chicken or tofu, vegetables such as peppers, onions, and mushrooms, and some cheese. This dish is rich in fiber, protein, and vitamins.
  3. Bean Salad: Combine cooked beans such as kidney beans and chickpeas with vegetables such as tomatoes, cucumbers, and bell peppers. Drizzle with a healthy dressing made with olive oil and lemon juice. This dish is rich in protein, fiber, and vitamins.

Making Nutrition Fun for Kids

It can be challenging to get children to eat healthy foods, but there are ways to make it fun and enjoyable for them. Here are some tips:

  1. Get children involved in meal planning and preparation. Let them choose fruits and vegetables they want to eat and have them help with washing and cutting them.
  2. Make food more appealing by presenting it in fun and creative ways. For example, cut fruits and vegetables into fun shapes or make a colorful salad.
  3. Use healthy dips such as hummus or guacamole to make raw vegetables more appealing.
  4. Encourage children to try new foods by offering small amounts and providing positive reinforcement.
  5. Make mealtime a family event and involve children in conversation. This can create a positive atmosphere and make mealtime more enjoyable.

In conclusion, a healthy diet is crucial for children’s growth and development. By incorporating a variety of nutritious foods and making mealtime fun, parents can help children develop healthy eating habits that will benefit them for a lifetime.

Mindful Cooking: The Key to Enhancing Your Appreciation for Food and Health

Mindfulness in eating is a practice that involves being present and fully engaged in the experience of eating. But before we can eat mindfully, we must first practice mindful cooking. Preparing healthy and diverse meals is crucial, but we must also be mindful of the time and effort we put into cooking. We should avoid rushing through meal preparation and instead view it as an opportunity to connect with the ingredients and the process of cooking. We should try to use fresh ingredients whenever possible and take the time to savor the aroma and flavors of each ingredient. Practicing mindful cooking can enhance our appreciation for food and lead to a more mindful eating experience.

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Get your poster

One of my side projects is a website that offers a wide selection of posters on various topics, including food and nutrition. Their food-related posters feature detailed information on various ingredients, recipes, and dietary guidelines. These posters are not only visually appealing but also serve as a useful tool for anyone interested in learning more about healthy eating and cooking. Whether you are a nutritionist, a home cook, or just a food enthusiast, we have something for you.

This is our collection of over 10 food-related posters. And this one about health could also interest you.




Ben is a product strategist and designer experienced working with company builders and venture studios. He's based in Berlin.