Santé proudly co-sponsors Team Continu, the elite speed skating team led by Olympic gold medalist Marianne Timmer. As a three-time Olympian and renowned fitness expert, Marianne shares daily tips to help you stay in top shape with Santé.
Marianne: 'Healthy eating means choosing nutritious foods and building regularity into your diet—three meals and two to three snacks daily.'
The foundation of any healthy day starts with a good breakfast, which boosts mood and concentration. Opt for complex carbohydrates—your sustained energy source—while keeping fat low. Include dietary fiber, vitamins, and minerals for all-day cheerfulness and focus. A classic sandwich on brown, wholemeal, or multigrain bread fits perfectly, paired with milk, yogurt, or another dairy product and fresh fruit. Vary toppings from savory to sweet: choose lean options like low-fat cheese or meats. For sweetness, pick low-fat spreads such as jam or apple syrup over fat-laden ones like chocolate sprinkles.
Busy schedules might tempt you toward breakfast bars or biscuits. They're handy as snacks but often lack the variety, balance, and enjoyment of a real meal. Many quick options fall short nutritionally and promote excessive sweetness—a habit best avoided, especially for children.
Missed a tip? Read all the tips from Marianne Timmer.
