Daily meals directly impact our health and happiness. This page provides various tips and guides for delicious and healthy eating. From seasonal ingredient selection to nutritional balance, discover information for a better diet.
Seasonal ingredients are tastier and more nutritious. They're also more affordable and environmentally friendly. Learn what ingredients are in season for each time of year.
Vegetables: Asparagus, artichokes, peas, spinach, radishes
Seafood: Salmon, shrimp, clams
Fruits: Strawberries, apricots
Vegetables: Tomatoes, corn, zucchini, peppers, eggplant
Seafood: Lobster, crab, mackerel
Fruits: Watermelon, peaches, berries, melons
Vegetables: Pumpkin, squash, mushrooms, Brussels sprouts
Seafood: Oysters, mussels, trout
Fruits: Apples, pears, grapes, figs
Vegetables: Kale, cabbage, carrots, potatoes, turnips
Seafood: Cod, halibut, scallops
Fruits: Citrus fruits, pomegranates, cranberries
It's important to consume carbohydrates, proteins, fats, vitamins, and minerals in each meal. Eating carbohydrates like rice or bread, proteins like meat or fish, and various vegetables together creates nutritional balance.
Regular meal times improve digestive function and prevent overeating. It's best to finish dinner 2-3 hours before bedtime, and late-night snacking should be avoided when possible for better health.
Adequate hydration is essential for digestion and skin health. Drinking 8 glasses (about 2 liters) of water daily is recommended. During meals, sip water in small amounts, and avoid drinking too much immediately after eating.
Wash and cut vegetables just before cooking to preserve nutrients. Take meat out of the refrigerator 30 minutes before cooking to bring it to room temperature for better results.
When cooking, add sugar first, then salt last. Sugar needs heat to dissolve properly, while salt can draw out moisture if added too early.
Stir-fry dishes require high heat and quick cooking. Stews and soups need medium heat and slow cooking. For frying, maintain oil temperature at 170-180°C for crispiness.
If bland, add salt. If flat, add vinegar or lemon juice. If bitter, add a bit of sugar. Always taste and adjust seasonings gradually.
Most fresh foods are best stored at 0-5°C. Keep vegetables in plastic bags in the crisper drawer, and store meat in sealed containers at the bottom of the fridge. Consume cooked food within 3-4 days.
For long-term storage, use the freezer. Meat, fish, and bread can be stored frozen for 1-3 months. When freezing, portion into single servings for convenience.
Potatoes, onions, garlic, and bananas are best stored at room temperature. Avoid direct sunlight and store in a cool, well-ventilated area. Keep potatoes and onions separate as they can cause each other to sprout faster.
Here are some of the most popular dinner options from various cuisines around the world.