Santé proudly co-sponsors Team Continu, the elite skating team led by Olympic champion Marianne Timmer. Each day, Marianne shares practical tips to help you stay fit with Santé.
Marianne Timmer: 'True fitness starts with healthy eating. Food fuels your body with the essential energy it needs. Poor nutrition leads to suboptimal performance and reduced vitality. Excess weight adds strain on muscles, heart, and joints, impacting overall health.'
Opt for unprocessed foods to maximize benefits. Unlike processed options laden with additives that disrupt bodily functions, unprocessed foods offer:
• Preserved vitamins and minerals
• Stable blood sugar levels
• Enhanced digestion
• No artificial flavors, refined sugars, or dyes
Prime examples include nuts, vegetables, fruits, and whole grains.
Essential daily intake:
1. Fruit and vegetables
Vital for vitamins like C and folic acid, minerals such as potassium, fiber, and bioactive compounds. Aim for at least 2 pieces of fruit and 200 grams of vegetables daily—more is even better!
2. Bread, breakfast cereals, potatoes, rice, pasta, and legumes
Key sources of carbohydrates, protein, fiber, B vitamins, and minerals.
3. Dairy, meat products, fish, eggs, and plant-based alternatives
Provide protein, iron, calcium, B vitamins, and omega-3 fatty acids from fish.
4. Fats and oils
Deliver vitamins A, D, and E, plus essential fatty acids.
5. Drinks
Primarily water for hydration.
Missed a tip? Catch up on all of Marianne Timmer's expert fitness advice.
