• Whole grains such as oats, whole-wheat pasta or bread and brown rice, plus other starchy foods. Several servings a day for a healthy intake of energy, fibre, calcium, iron and B vitamins.
• Plenty of fruits and vegetables, at least five servings a day (wash thoroughly or peel). These colourful foods are low in calories and packed with fibre, vitamins and minerals.
• Milk and dairy foods (like cheese and yoghurt), several servings a day. These foods are sources of protein and calcium. Avoid raw products and choose lower-fat varieties for a healthy intake with fewer calories.
• Moderate amounts of lean meat, eggs, fish and other non-dairy protein sources (legumes, beans), including two portions of oily fish per week (salmon, sardines, herring mackerel) for a healthy intake of protein, DHA, fibre iron, vitamin D and other vitamins and minerals.

Vitamin D is important for a number of reasons, including maintaining healthy bones and teeth. It is produced in our skin by sunlight (UVB rays). That is why this vitamin is also called ‘the sunshine vitamin’. For most fair-skinned people, sensible sun exposure for about 15 minutes is sufficient; exposing the face and forearms without using a sunblock. If you have olive or dark-coloured skin, you require more time to generate vitamin D.

Vitamin D supplements are generally recommended, especially in winter and particularly for those with olive or dark-coloured skin. Follow the advice of your health care professional or contact your doctor for more information.

Here some healthy snacks that are easy to put together:

Whole-grain crackers and cheese
You can spread a layer of (low-fat) cheese on whole-grain crackers, or add crushed boiled eggs.

Fruits and veggies

• Whatever is in-season can make an easy snack for you. Bananas, oranges, broccoli and grape tomatoes are healthy options as well.
• Wash some grapes and keep them in a bowl in the fridge.
• Place a basket of washed apples and pears on the table to be easily accessible; you are more likely to choose them for a quick snack.
• Carrots, celery, broccoli or cauliflower can be cleaned and kept refrigerated, maybe with some (low-fat) dressing or hummus for dipping.
• Dried fruit is also a healthy treat when you are out and about.

Yoghurt crumble glass
All you need is a glass or cup of yoghurt to mix with other ingredients like chopped fresh fruits, chopped (non-salted) almonds, cashews, walnuts, cereal etc. Layer the ingredients with the yoghurt and you are good to go.

Porridge
Porridge made with milk instead of water. Top with fruits or chopped (non-salted) nuts.

Mixed nut bowl
A mixed nut bowl is a delicious and healthy snack that hardly takes any time to put together. All you need is a mix of different types of (non-salted) nuts, like roasted almonds, cashews, walnuts etc. You can also add different types of raisins.

Tailor-made sandwich
Make yourself an open sandwich on whole-grain bread. You can make delicious combinations with cottage cheese, for example with tuna or cucumber and/or tomato. Sprinkle some (fresh) herbs to suit your taste. Prepare these mini-sandwiches in advance and keep them in the fridge – ready to go!

Hard-boiled egg
 You can have a hard-boiled egg at any time of the day to provide a much-needed energy boost. And the best part – it's easy to prepare in advance.