A healthy food pattern is all about small choices you repeat consistently. People sometimes tease me for being so rigid with my eating habits, but it’s exactly that routine that shapes how you look and how you feel. And I genuinely enjoy the foods I eat. With the information below, I hope to help you build a routine (based on the basics on food) that supports your body the same way I take care of mine. Look at the lowest blogpost, there you can find a presentation on healthy foods.
Healthy eating isn’t about strict rules or cutting things out. It starts with understanding what your body needs to stay energised, build muscle and feel satisfied throughout the day. If you often feel hungry shortly after a meal, it usually means your plate was missing key elements — especially protein and fibre. These nutrients keep your hunger and energy levels stable, and when you eat them matters just as much as what you eat.
A good routine begins in the morning. Choose a breakfast that keeps you full, supports stable blood sugar and sets the tone for the rest of your day. A small confession from me: I know my body very well, and I know I feel much more satisfied when I eat something savoury in the morning (toast with egg, tuna, avocado). But I just love my yoghurt bowl and raspberries.
After waking up, you need to lower your melatonin, increasing your cortisol is helpful— so coffee fits perfectly here. Confession number two: as long as it’s before 17:30, I drink coffee whenever it’s offered. It’s a balance between supporting my body and keeping my mind happy.
Throughout the day, focus on meals built around protein, vegetables and fibre. Natural, unprocessed carbohydrates always come packaged with water and fibre — which is why they digest more slowly and keep you satisfied longer.
| Topic | Key Points |
|---|---|
| What they are | Go for complex carbs, fiber rich, whole grains, fruit and vegetables Fast sugars (avoid, except in case of endurance sports), white bread, candy and jam |
| Why you need them | Only energy source your brain can use. You need sugar to produce energy while training. |
| Timing in meals | Eat carbs after vegetables and protein, best absorbed with protein + fibre + healthy fats |
| Combination tips | Carbs go well with healthy fats and proteins, for example grapes + nuts, whole-grain toast + eggs, pasta + cottage cheese |
| Foodlabel tip | 'Of which sugars': <10 g per 100 g |
| Before training | Easy-to-digest carbs: rice cakes, banana, dates, toast with jam |
| During training (if >60 min) | Small amounts of fast carbs: sports drink, banana, gingerbread |
| After training (if needed) | Combine carbs + protein for recovery |
| Topic | Key Points |
|---|---|
| What they are | Prioritise whole‑food protein sources like chicken, eggs, skyr, cottage cheese and seeds. For high‑level athletes or very intense training periods, you can add protein-riched options such as protein bars or shakes — but they’re supplements, not the foundation. |
| Why you need them | No strong and fit body without proteins, they supports muscle recovery after training, and during illness it provides the building blocks your body needs to recover more quickly |
| Timing in meals | Eat protein at the start of your meal, in every meal. As a snack. |
| Combination tips | With carbs, for example cottage cheese + berries, oatmeal, milk + whey, apple + peanut butter |
| Foodlabel tip | ‘Of which protein’: >8 g per 100 g (e.g., skyr = 11 g) |
| Before training (if needed) | Keep it light: yoghurt, boiled egg, small amount of skyr |
| After training | Aim for 20–30 g protein as a snack: skyr, shake, cottage cheese, eggs,... but it’s more about total protein intake at the end of the day = up to 2,5g/kg bodyweight, example 60kg = 150g at the end of the day) |
| Topic | Key Points |
|---|---|
| What they are | Go for unsatured fats, avocado, olive oil, nuts, salmon/fatty fish |
| Why you need them | Support hormones, brain health, keeps you full, slows sugar absorption |
| Timing in meals | Spread fats throughout your meal |
| Combination tips | With carbs, for example avocado + toast, chia seeds + yoghurt, skyr + peanut butter |
| Avoid this combo | Don't combine fats with sugar (croissant + butter, ice cream + nuts, chocolate + peanut butter) |
| Foodlabel tip | ‘Of which saturated fat’: as low as possible |
| Before training | Keep fats low |
| During training | Avoid fats |
| After training | Not needed as a snack, but if you are eating a normal meal after training, add avocado, nuts, fish, olive oil, walnuts, salmon or peanut butter |
| Topic | Key Points |
|---|---|
| What they are | Whole-grain bread, vegetables, fruit, legumes, chia seeds |
| Why you need them | Supports gut health, slows sugar absorption, keeps you full, |
| Timing in meals | Eat fibre first (vegetables before the rest of your meal) |
| Before training | Keep fibre low → avoid bloating/cramps |
| During training | Avoid fibre |
| After training | Not needed as a snack, but if you are eating a normal meal after training, add a lot of vegetables like beetroot, brocolli, carrots, oats or quinoa |