- NUTRITIONAL WELLNESS
- KNOW YOUR SERVING
- BODY SMART
- MEAL PLANNING
- TIPS & TRICKS
- UNDERSTANDING FOOD LABELS
A balanced diet, sufficient exercise and lots of relaxing moments – these are the ingredients for fitness, well-being and your personal ideal weight. Choose foods in a targeted way and put some thought into your meals. If you also keep moving throughout the day and give yourself regular breaks, your body will stay balanced – even if you are getting older.
Eating and drinking to maintain your ideal weight Do you wonder which types of food are good for you and how they can help you to keep your body weight constant? Use our nutrition check to assess your eating and drinking habits: Simply enter how often you eat which types of food. An assessment will appear on the screen with recommendations for your meal planning. If you want to change your diet, you can use our interactive Nestlé nutrition coach to set you on the right path. Also take a look at our Nutrition Pyramid. These will show you where each food group should be in your meal plan. If you want to cut calories in a targeted way, our calorie calculator will be useful. Choose a type of food. The calculator will then recommend a delicious low-calorie alternative. You can certainly enjoy a treat from time to time Are you frequently overcome by cravings for sweet and savoury treats? Enjoy the treats – but make sure they are occasional. And don’t deny yourself anything. Otherwise, you will eventually get a major craving for the forbidden food and will no longer be able to control the amounts you eat in such situations. As long as you eat in moderation, no harm will be done. However, keep an eye on your portion sizes. No more than 10% of the daily energy intake at most should come from sweets and snacks. For women this is around 200 kcal and for men around 300 kcal. This is the same amount, for example, as in 1/2 of a bar of milk chocolate (265 kcal), 40 gummi bears (200 kcal), 12 shortbread biscuits (253 kcal) or 3 KITKAT mini bars (255 kcal). If you can manage with less, this is of course better. More details on this topic are provided in our article “Sweet treats to lift your mood and increase your well-being”. Ready-made ingredients and complete ready-meals are practical and save time. However, not all ready-made products are suitable for those on a low-fat and low-calorie diet. Check the packaging. The calories and fat content should be listed there. Aim to choose meals with no more than 30 percent calories from fat. A ready meal contains 480 kcal and a total of 22g of fat. As 1g of fat corresponds to around 9 kcal, 22g of fat x 9 = 198 kcal. This works out as 41 percent fat calories (100: 480 x 198 = 41). With MAGGI products that display the nutrition symbol “low fat”, you can be sure that they contain less than 3g of fat per 100g or 1.5g of fat per 100 ml. The total calorie content of these products therefore usually only includes 30 percent of calories from fat. Why not try the delicious low-fat feel-good meals from MAGGI. Your daily and weekly fat balance is more important than the percentage of fat in individual meals. Overall, no more than 30% of total energy should come from fat.
How to shake off the stress
Stress can also disrupt the balance of your body weight if you often reach for high-calorie food when you feel angry or frustrated. This exercise will help you to relax: Stand up straight – with your legs spread slightly apart. Now shake your whole body, in particular your arms and legs. While shaking, breathe out quickly and audibly.
Movement uses up a lot of calories
It is not only being careful with your diet that is important. Movement also supports your well-being and ideal weight. Physical activities will improve your fitness, reduce stress and use up lots of calories. Are you fit and active or more of a couch potato? Test yourself with our movement check to assess your fitness level and find out how you can improve your personal fitness – for increased well-being and a constant body weight. Don’t have enough time for sport and exercise? Plan your every day to be more active, e.g. take the stairs and walk short distances instead of using the car. And simply try out some new types of sport. Our sport type finder might also help you choose the right kind of sport.