Healthy packed lunch ideas

Leave a Comment / Your Healthy Future / Iwetta

Healthy packed lunch ideas

Packing a nutritious and appealing lunch can be a game-changer in maintaining a healthy lifestyle, especially for children. A well-balanced packed lunch not only fuels the body and mind but also fosters good eating habits from a young age. Whether it’s a regular school day, an exciting school trip, or a busy day at work, healthy packed lunch ideas ensure that you and your family have access to wholesome, delicious food that’s both convenient and beneficial.

For children, the importance of a healthy packed lunch escalates on school trips, where they need sustained energy and focus throughout the day. These outings often involve physical activities and learning in new environments, making it crucial to avoid processed snacks and opt for more substantial, nutrient-rich options. Integrating healthy packed lunch ideas into your routine supports cognitive function, boosts physical performance, and helps manage energy levels throughout these active days.

By choosing healthy packed lunch ideas, parents can ensure their children receive the nutrients they need in delicious, enjoyable and mess-free form.

The challenges of packing a healthy lunch box in warm weather

Packing a healthy lunch box during the warmer months presents a unique set of challenges. The rising temperatures can lead to food spoilage, particularly when perishable items are not stored properly.

For parents, this concern is magnified when preparing healthy packed lunch ideas for kids, as they need to ensure that the meals remain fresh and safe until consumed. Moreover, the physical handling of lunch boxes during school activities or trips can cause softer fruits and other delicate items to get crushed or bruised, diminishing their appeal, nutrient content and potentially wasting food.

3 main issues when choosing fresh fruits as healthy packed lunch ideas

1. Food safety: Warm weather increases the risk of fermentation and bacterial growth on perishable foods like fresh fruits (especially berries, like strawberries, raspberries, blueberries, blackberries).

2. Maintaining freshness: Many fresh fruits and vegetables are prone to spoiling or becoming unappetizingly mushy in the heat. This not only affects the taste and texture but also the nutritional value, as degraded produce can lose vitamins.

3. Physical durability: Transporting lunch to school or on a school trip can be hard. Food that is not robust enough may end up squashed, making them less appealing and potentially inedible by lunchtime (e.g. fresh fruits).

Addressing these issues is key to maintaining the integrity of healthy packed lunch ideas, especially in summer. Ensuring that lunches are healthy, delicious and safe, even under the sun, requires the right choice of ingredients. Freeze-dried fruits can overcome these challenges, keeping lunches healthy and nutritious, enjoyable and mess-free, even in warm weather.

4 benefits of incorporating freeze-dried fruits in healthy packed lunch

Introducing freeze-dried fruits into healthy lunch box offers an innovative solution to several challenges posed by warm weather and active school days. These fruits retain much of the nutritional value of their fresh counterparts but without the inconvenience of spoilage and messiness.

This makes them an ideal component in healthy packed lunch ideas, especially for kids who need nutritious, appealing, crunchy and mess-free options.

1. Nutrient retention: Freeze-drying process preserves most of the vitamins and minerals. Unlike traditional drying, this process involves freezing and then reducing the surrounding pressure to remove water content. The result is a lightweight, nutritionally dense snack that is both tasty and beneficial.

2. Long shelf life: Freeze-dried fruits can be stored for months, or even years, without refrigeration, retaining their flavour and nutrients (under one condition: the packaging must be tightly closed to prevent air and moisture from entering). This makes them a staple item for any healthy packed lunch.

3. Mess-free and convenient: Freeze-dried fruits won’t get squashed or release juices that can make a mess in a lunch box. Making them a part of the healthy lunch box is highly desirable for parents!

4. Versatility in use: Freeze-dried fruits can be enjoyed on their own as a crunchy snack, or rehydrated quickly with water to approximate the texture of fresh fruits. They can also be incorporated into cereals, yogurts, and salads, adding a burst of flavour and nutrition.

Incorporating freeze-dried fruits into healthy packed lunch ideas addresses the common concerns of spoilage, messiness, and nutrient loss. This makes them an excellent choice for parents looking to provide their children with healthy, appealing, and practical lunch options, particularly during the warm months when traditional fruit options might not hold up as well.

13 healthy packed lunch ideas for kids and adults

Creating a nutritious, appealing, and convenient packed lunch is essential for ensuring that both children and adults have the energy and nutrition they need throughout the day. Here are some healthy packed lunch ideas that cater to various tastes and dietary needs, making use of robust ingredients like freeze-dried fruits to add flavour, texture, and nutrients without the worry of spoilage or mess.

1. Quinoa salad with freeze-dried fruits: A vibrant, nutrient-rich quinoa salad tossed with a variety of freeze-dried fruits such as freeze-dried strawberries and freeze-dried blueberries, mixed with fresh greens, olive oil and a light vinaigrette. This salad is both hearty and refreshing, perfect for warm days.

2. Gluten-free or whole wheat wraps with chicken: Fill gluten-free or whole wheat tortillas with chicken, fresh veggies (including spinach and wild rocket), and a smear of hummus. Add some freeze-dried mango or freeze-dried pineapple for a touch of sweetness and extra vitamins. If you are vegan, you can use tofu or mushrooms instead of chicken.

3. Vegetable stir-fry with brown rice: Prepare a colourful vegetable stir-fry with a soy or teriyaki sauce and serve with brown rice. Include a small container of freeze-dried fruit pieces like freeze-dried peach or freeze-dried apple to mix into the rice or enjoy as a dessert.

4. Nut and seed mix with freeze-dried fruit: A homemade trail mix of almonds, walnuts, sunflower seeds, and freeze-dried raspberries or freeze-dried bananas provides a perfect midday snack rich in healthy fats and proteins.

5. Peanut butter and freeze-dried fruit sandwich: Use whole grain bread to make a sandwich with natural peanut butter and a layer of freeze-dried strawberry powder or freeze-dried raspberry powder instead of jelly. This reduces sugar content and increases the nutrient profile.

6. Granola with dairy-free ‘yogurt’: Layer dairy-free ‘yogurt’ with a mix of freeze-dried fruits (e.g. freeze-dried plums or freeze-dried peaches), nuts and a sprinkle of granola for a delicious and healthy lunchtime treat that’s packed with protein and fibre.

7. Veggie pasta salad: Combine cooked gluten-free or whole grain pasta with cherry tomatoes, diced cucumbers, sliced black olives, a little dairy-free feta cheese, and a variety of freeze-dried fruits (e.g. freeze-dried wild blueberries or freeze-dried strawberries) for a sweet and savoury effect. Dress lightly with olive oil and lemon juice.

8. Sushi rolls: Make simple sushi rolls using a sheet of nori, sushi rice, cucumber, avocado, and freeze-dried mango or freeze-dried pineapple for a sweet twist. Roll them tightly, slice into bite-sized pieces, and pack with a small container of soy sauce for dipping.

9. Crunchy vegetable sticks with hummus: Pack a mix of raw veggie sticks such as carrots, celery, cucumber and red pepper, along with a small container of hummus. On the side, include a small bag of freeze-dried fruit chips for a crunchy, sweet treat after the savoury veggies.

10. Rice cake sandwiches: Use rice cakes as a gluten-free sandwich alternative, layering them with almond butter and freeze-dried fruit slices for a sweet and crunchy treat. These are less likely to get soggy than traditional bread.

11. Overnight oats with freeze-dried fruit: Prepare overnight oats in a jar the night before by mixing rolled oats with plant-based milk (e.g. oat milk, almond milk), a bit of honey, nuts and an assortment of freeze-dried fruits like freeze-dried wild blueberries and freeze-dried strawberries.

12. Savoury rice balls: Prepare rice balls mixed with freeze-dried veggies powder (e.g. freeze-dried spinach, freeze-dried kale or freeze-dried beetroot), freeze-dried herbs (e.g. freeze-dried parsley, freeze-dried dill or freeze-dried chive) and black sesame.

13. Nut butter & jelly squares: Use whole grain bread, cut into small squares, with a layer of almond butter and a smear of freeze-dried wild blueberries powder used as a natural jelly. This reinvention of a classic provides a healthier alternative with less sugar and more fibre.

Healthy packed lunch ideas: fresh, nutritious, and exciting for all ages

These healthy packed lunch ideas not only cater to the nutritional needs but also add variety and enjoyment to daily meals, ensuring that lunches are something to look forward to. With options suitable for both kids and adults, these meals help maintain energy levels, support overall health, and fit perfectly into a busy lifestyle.

By using ingredients like freeze-dried fruits and vegetables, these healthy packed lunches remain fresh, nutritious, and appealing, even hours after they’ve been packed. This ensures that especially kids enjoy their meals, get the nutrition they need, and look forward to lunchtime each day.

These lunch ideas for work, school and trips are tailored to be straightforward, wholesome, and enticing. They are designed to withstand travel without refrigeration for a few hours, minimize mess, and provide a balanced mix of macro and micronutrients, ensuring that you and your family have the energy and focus for all day long.

The importance of choosing healthy packed lunch

A nutritious lunch does more than just satisfy hunger; it fuels the body, supports brain function, and sustains energy levels throughout the day. Especially for children, who require consistent nourishment to aid in their growth and learning, having a healthy packed lunch is essential.

These lunches are designed to remain appealing and nutritious, even after hours of packing, promoting a balanced diet despite warm weather challenges. By choosing to make these healthy packed lunch ideas a part of daily life, parents and caregivers are setting for their children a foundation for healthier eating habits that can last a lifetime.

With these healthy packed lunch ideas, we can ensure that every lunch break is an opportunity to refuel, nourish, and rejoice in good health.

Kids lunch box ideas

Make meal planning a family activity. Allow your children to pick which freeze-dried fruits or vegetables they want to try next. This not only makes them feel involved but also helps them develop an interest in what they eat.

Involve your kids in preparing their own healthy lunch box

We thrive on community and learning from each other. We’d love to see your successful recipes and ideas! Share them on our social media and inspire others 💚 What worked? What did your kids absolutely love? What are your tips for keeping lunches fresh and engaging?

Enjoy your healthy packed lunch!

Healthy packed lunch ideas Read More »

healthy snacks for trips, freeze-dried fruits,

Top Hassle-Free Healthy Snacks for Trips: The Ultimate Guide

Leave a Comment / Your Healthy Future / Iwetta

Top Hassle-Free Healthy Snacks for Trips: The Ultimate Guide

Planning a trip can be both exciting and challenging, particularly when it comes to choosing the right snacks. Whether you’re embarking on a road trip, taking a long train journey, or flying across the country, the snacks you bring along can significantly impact your travel experience. Many travellers face the common dilemma of finding healthy snacks for trips – snacks that are both healthy and convenient. The struggle to balance nutrition with practicality often leads to less-than-ideal choices, such as processed foods that are high in sugar and unhealthy fats.

Choosing the best travel snacks

✔ Space-saving: opt for snacks that take up little space, easily fit in a backpack, pocket, or in the car.

✔ Easy to store: choose snacks that do not need refrigeration and won’t spoil during the journey.

✔ Energy booster:
pick snacks that are rich in vitamins and minerals and avoid empty calories.

✔ Mood improvement: Discover snacks that create and maintain a good atmosphere without getting bored throughout the journey.

Cool holiday snacks don’t have to be unhealthy sweets or salty snacks – there are many alternatives that are tasty, healthy, and perfect as a travel snack.

Why healthy snacks are best option for trips

Choosing healthy snacks for your trips is not just a matter of preference but a necessity for maintaining your overall well-being. Healthy snacks offer numerous nutritional benefits that can make your travel experience much more enjoyable. They provide essential vitamins, minerals, and antioxidants that support your immune system.

Healthy snacks are crucial for regulating energy and mood during travel, as long journeys can be exhausting and often lead to energy slumps that leave you feeling lethargic and irritable. One of the best solutions to the snack dilemma is freeze-dried fruits.

Healthy snacks for trips — the energy that never drops

Nutrient-dense snacks like freeze-dried fruits provide a steady release of energy, keeping you alert and in a good mood. Unlike unhealthy options, which can cause energy crashes and leave you feeling sluggish, nutritious snacks provide sustained energy and keep you feeling satisfied.

Freeze-dried fruits support overall well-being during travel, helping your body cope with the stress and fatigue associated with travelling. They also play a vital role in preventing overeating and supporting a balanced diet, even when you’re on the go.

Unhealthy vs healthy snacks for trips

Unhealthy snacks, like chips, candy bars, and sugary drinks, typically contain high levels of empty calories, unhealthy fats, and added sugars. These ingredients can lead to weight gain, poor mood, impaired digestion, and increased risk of chronic diseases. In contrast, healthy snacks like freeze-dried fruits are low in calories but high in fibre, vitamins, and natural sugars, providing a guilt-free way to satisfy your hunger and boost your health.

Recognised as the best healthy snacks for trips, freeze-dried fruits retain most of their original nutrients and flavours, providing a wholesome alternative to traditional snacks. Moreover, they are incredibly convenient for travel – they are lightweight, non-perishable, and mess-free, making them an ideal choice for any journey.

Making the switch to healthy snacks can significantly improve your travel experience, ensuring you stay energized, focused, and feeling your best throughout your journey.

Why to choose freeze-dried fruits as healthy snacks for trips?

Freeze-drying process – retention of nutrients and flavours
A key advantage of freeze-drying is its exceptional ability to preserve the nutritional content of fruits. Unlike traditional drying methods that use heat, which can degrade vitamins and minerals, freeze-drying retains the vast majority of a fruit’s original nutrients.

This means that you get nearly the same amount of vitamins, minerals, and antioxidants as you would from fresh fruit. Additionally, the freeze-drying process locks in the natural flavours of the fruit, resulting in a snack that is both nutritious and delicious. Read more about the freeze-drying process here.

Thanks to the freeze-dried process, freeze-dried fruits contain only 100% fruit, without added sugar, flavour enhancers, colourings, or preservatives. Freeze-dried fruit is only deprived of water, containing up to 95% of the vitamins and minerals found in fresh fruit.

The market offers an extensive variety of freeze-dried fruits, catering to every palate. With options ranging from sweet and tangy strawberries to the exotic flavours of dragon fruit and pineapple, as well as the comforting flavours of plums and peaches, there is something for everyone.

With their wide range of options, freeze-dried fruits are ideal for travellers seeking to maintain a healthy diet while enjoying delicious and convenient snacks.

Why freeze-dried fruits are the best option as healthy snack for trips:

✔ nutritious: retaining most of their original vitamins, minerals, and antioxidants, freeze-dried fruits provide a healthy alternative to traditional travel snacks

✔ portable and lightweight: reduced weight and compact size make them easy to pack and carry, freeing up space for other travel essentials
– mess-free and stain-free: unlike fresh fruits, they won’t leak, spill, or leave stains, keeping things tidy

✔ long shelf life: no refrigeration needed, making them ideal for extended trips without spoilage concerns

✔ versatility: suitable for a variety of travel scenarios, easily incorporated into travel routine, flexible in how they can be enjoyed

✔ insect-free: they do not attract bugs like fresh fruits, ensuring a worry-free outdoor snacking experience

✔ hassle free and easy consumption: ready to snack straight from the package, no prep required

✔ TSA-friendly: approved for air travel, making security checks a breeze.

Great snacks for traveling - advantages of freeze-dried fruits over fresh fruits

Fresh fruit might seem like a good solution for healthy snacks on trips. However, when it comes to choosing snacks for your trips, freeze-dried fruits offer several advantages over fresh fruits, making them an ideal option especially for long journey.

● Practicality: lightweight and easy to pack
One of the most significant benefits of freeze-dried fruits is their practicality. These snacks are incredibly lightweight since the water content has been removed, making them much lighter than fresh fruits. This reduction in weight makes them easy to pack and carry, whether you’re loading up a backpack for a hike or filling a suitcase for a longer journey. Additionally, freeze-dried fruits take up less space, leaving more room for other essentials.

● Cleanliness: no mess, no stains
Fresh fruits, while nutritious, can be very messy. They can easily bruise, squish, get mushy, and leak juices (especially most types of berries), potentially causing stains on clothes and other belongings. This messiness can be particularly problematic when travelling with children.
Freeze-dried fruits, on the other hand, eliminate these issues. They do not get mushy, leak or stain, ensuring that your hands (when they are dry!), clothes, and bags remain clean. This cleanliness is a significant advantage, making freeze-dried fruits a hassle-free healthy snack for your journey and most of all best travel snacks for kids!

● Durability: long shelf life without refrigeration
Another significant advantage of freeze-dried fruits is their durability. Fresh fruits can spoil quickly, particularly in warm conditions, leading to waste and potential health risks, as they ferment very easily.
During summer, it becomes challenging for fresh fruit to remain in a condition that is safe for consumption. For example, fresh raspberries can ferment and turn into compote at higher temperatures.
In contrast, freeze-dried fruits have a long shelf life and do not require refrigeration, making them ideal for extended trips. They can be easily stored at room temperature for a long time without worrying about them going bad. This feature especially beneficial when you look for healthy snacks for a longer journey.

● Safety: no attraction of insects
Fresh fruits can attract insects such as bees, wasps, and fruit flies, particularly when they start to ripen and emit sweet aromas. This can be troublesome, especially during outdoor activities like picnics, birthday parties, or hikes.
Freeze-dried fruits do not emit such strong smells and are less likely to attract insects, making them a safer and more convenient option for enjoying snacks outdoors.

Why are freeze-dried fruits the best travel snacks?
They don’t get mushy, leak, stain, or ferment…
…at the same time, they are crunchy, delicious, and healthy!

Their non-staining and non-mushy nature makes them an ideal solution for parents who might otherwise avoid healthy snacks for practical reasons. Freeze dried fruits are convenient option for parents looking for healthy travel snacks for kids – no need to wash clothes stained with squished fresh fruits.

Healthy travel snacks for car, train, bus, and plane

Freeze-dried fruits are the best travel snack choice for various modes of transport. Their convenience, compact size, and mess-free nature make them ideal healthy snacks for car trips, train and bus journeys, and plane travel. By choosing freeze-dried fruits, you ensure a hassle-free and healthy snacking experience, no matter how you travel.

Healthy snacks for car trips

Convenient and easy to consume while driving
When embarking on a road trip, the key factor in choosing car snacks is hassle-free consumption. Freeze-dried fruits are perfect healthy snacks for car journey because they are lightweight, easy to pack, and can be eaten with minimal fuss.
Unlike fresh fruits, which can be messy, freeze-dried fruits can be eaten straight from the package. This makes them ideal for snacking while driving, allowing you to focus on the road without worrying about sticky hands or spills. Options like freeze-dried plums, freeze-dried strawberries, and freeze-dried mangoes are particularly popular as healthy road trip snacks due to their delicious taste and easy handling.

Best travel snacks - hassle free healthy snack for train and bus journeys

Compact and mess-free
Train and bus journeys often involve sitting in confined spaces for extended periods, making compact and mess-free snacks essential. Freeze-dried fruits fit perfectly into this scenario as healthy snacks for trips by being non-messy, lightweight and easy to pack.
Their compact size means they won’t take up much room in your bag, leaving space for other travel essentials. Moreover, they can be consumed without any preparation, making them ideal for quick and convenient snacking. Options such as freeze-dried peaches, freeze-dried strawberries, and freeze-dried bananas provide a tasty and nutritious treat that won’t disturb fellow passengers.

Best healthy plane snacks: TSA-friendly and odourless

Air travel presents unique challenges when it comes to bringing plane snacks on board. Restrictions on liquids and fresh produce, coupled with the need for compact and odourless options, make freeze-dried fruits an excellent choice for healthy plane snacks.

These fruits are TSA-compliant, allowing you to pack them in your carry-on luggage without concern for airport security restrictions. Furthermore, freeze-dried fruits emit no strong odours, ensuring you won’t disturb other passengers with your snack choices. Options like freeze-dried pineapples, freeze-dried peaches, and freeze-dried dragon fruit offer a delicious and healthy way to satisfy hunger during long flights.

Hassle free and healthy snacks for school trips, family vacations and outdoor activities

No matter the purpose of your trip or how you spend your time away from home, it’s always good to take hassle-free and healthy snacks with you. Whether you’re on a family vacation, a school trip, or enjoying outdoor activities like picnics, birthday parties, garden parties, a long day out, a playground date, or walking trips (trekking, long-distance walks), freeze-dried fruits provide a convenient, healthy, and tasty snack option.
Additionally, freeze-dried fruits are best snack for hiking and camping trips, and other outdoor adventures. They are lightweight, non-perishable, and packed with nutrients, making them ideal for sustaining energy during physical activities.

Hassle free snacks for family vacations: keeping everyone happy and healthy

Family holidays often entail lengthy travels, posing challenges in keeping everyone satisfied and energized. Freeze-dried fruits are a fantastic choice for healthy snacks for holidays, as they cater to both adults and children.
Their natural sweetness and hassle-free nature make them best road trip snacks for kids. Their nutritional value ensures parents can feel good about what their family is eating. Packing a variety of freeze-dried fruits, such as freeze-dried strawberries, freeze-dried bananas, and freeze-dried mangoes, ensures there’s something for everyone. These snacks can be enjoyed at any time, whether during a long car ride, at the beach, or while exploring new destinations.

Mess free snacks for school trips: nutritious and kids-friendly snack

School trips require snacks that are lightweight, and easy to pack and consume. Freeze-dried fruits fit these requirements perfectly, making them ideal snacks for school trips. Parents can easily portion out these snacks into individual pouches, providing a healthy and mess-free option that kids will love.
The crunchy texture and natural sweetness of freeze-dried fruits are a definite hit among children. Kids love the most for school trips the mix of freeze-dried peaches, strawberries and mangoes (our kids call it ‘the fruit salad’ 🙂 ). Additionally, their long shelf life means they can be packed in advance, reducing last-minute preparation stress.

Healthy snacks for outdoor activities: hiking, camping, picnics, outdoor parties and more

Outdoor activities—including hiking, camping, picnics, birthday parties, garden parties, long days out, playground dates, or walking trips—require snacks that are lightweight, durable, nutritious, and non-perishable. Freeze-dried fruits are an excellent choice for these occasions due to their portability and long shelf life.

💚 For mums with prams and pushchairs, freeze-dried fruits are an excellent healthy snack for toddlers already eating solids.

When hiking or trekking you need snacks that provide quick energy and are easy to carry. Freeze-dried fruits, like freeze-dried raspberries and freeze-dried pineapples, offer a burst of natural energy without the weight and bulk of fresh fruits. For camping trips, these fruits can be stored without refrigeration and consumed over several days.

You can read more about Perfect food and snacks for hiking here.

During picnics and other outdoor activities, freeze-dried fruits offer a healthy and nourishing alternative to conventional snack foods, ensuring you remain energized and satisfied in the great outdoors.

Healthy snacks for trips: incorporating freeze-dried fruits into your travel and outdoor routine

Freeze-dried fruits are incredibly versatile and can be easily integrated into your travel routine. Here are some creative ways to include these healthy snacks in your journey, ensuring you stay nourished throughout your trip.

Healthy snack pack ideas: mixing freeze-dried fruits with nuts and seeds
By mixing freeze-dried fruits with nuts and seeds, you can create a delicious and balanced snack that provides a combination of carbohydrates, healthy fats, and protein. These snack packs are easy to prepare in advance and can be stored in resealable bags or containers, making them convenient to grab and go.

Adding freeze-dried fruits to water
Staying hydrated during travel is essential, and adding freeze-dried fruits to your water can make it more enjoyable. Freeze-dried fruits like freeze-dried strawberries, freeze-dried mango, and freeze-dried raspberries can be added to water bottles to infuse the water with a hint of natural flavour.
This not only makes the water more palatable but also encourages you to drink more, ensuring you stay hydrated throughout your journey. Additionally, the rehydrated fruits can be eaten once you’ve finished your drink, providing a tasty and nutritious treat.

Road trip snacks for kids

Many parents and travellers have discovered the convenience and health benefits of incorporating freeze-dried fruits into their travel routines.
Travelling with kids can be a challenge, especially when it comes to snacks… Packing freeze-dried fruits for road trips can be a game-changer. The kids love the taste, and the parents love that they are not messy. It’s a win-win for everyone!

Great snacks for traveling

Also, experts in nutrition and travel also endorse freeze-dried fruits as an excellent snack choice for travellers.
When it comes to travel snacks, convenience and health are key. Freeze-dried fruits check both boxes. They are easy to pack, don’t require refrigeration, and provide a healthy alternative to processed snacks. Nutritionists often recommend them to travellers looking for healthy and hassle-free snack options.

>> Freeze-dried fruits: Storage tips to maintain freshness and quality <<

Proper storage of freeze-dried fruits is crucial for maintaining their freshness, flavour, and nutritional value, as these products are highly hygroscopic. After opening packaging with freeze-dried products, packaging must be tightly closed in order to preserve it, thus protecting it from air and humidity.

Maintaining a healthy lifestyle while travelling doesn’t have to be challenging. By making smart snack choices like incorporating freeze-dried fruits into your travel routine, you can ensure that you and your loved ones stay nourished and happy throughout your journey.

If you haven’t yet discovered the convenience and benefits of freeze-dried fruits as healthy snacks for your trips, now is the perfect time to explore their advantages. Whether you’re travelling by car, plane, bus, or train, these snacks will make your journey more enjoyable and nutritious. They are particularly useful for keeping kids satisfied and energized without the mess, making family trips smoother and more pleasant.

Enjoy healthy and hassle-free snacking on the go!

Top Hassle-Free Healthy Snacks for Trips: The Ultimate Guide Read More »

Freeze-dried fruits, powders, veg, herbs

Why is freeze dried fruit so expensive?

Leave a Comment / Your Healthy Future / Anna Matuszewska

Why is freeze dried fruit so expensive?

🍓The real cost of freeze-dried fruit🍓

Have you ever wandered through the aisles of your local health food store or browsed through an online shop with freeze-dried food, 👀 spotted a pack of freeze-dried strawberries, and wondered why 500g can cost £43 or more? Why are freeze dried strawberries so expensive? Why is freeze dried fruit so expensive in general? 🤔 You’re not alone in this thought. However, this pricing is not as outlandish as it might seem at first glance.

In this article, we’ll delve into the fascinating world of freeze-dried fruits, particularly strawberries, to uncover why they command such a price and why they’re worth the investment. Plus, we’ll guide you on where you can buy freeze-dried strawberries, raspberries or freeze-dried blueberries – these nutritious snacks for kids and yourself!

💰 Why are freeze dried strawberries so expensive? 💰

📍Average prices of fresh strawberries vs. price of freeze-dried strawberries📍

In the UK, the average cost of fresh strawberries stands at £8.13 per kilogram (March 2024). The price of fresh strawberries varies slightly across Europe, with Germany seeing an average of €9.96 per kilogram and France at €9.13 per kilogram. Considering that 100g of freeze-dried strawberries equates to approximately 1100g of fresh fruits, to produce 500g of freeze-dried strawberries, one would need 5.5kg of fresh, ripe strawberries. In the UK, purchasing 5.5kg of fresh strawberries would cost, on average, £44.71. Thus, when you consider the required amount of fresh fruit to produce freeze-dried strawberries, the cost appears more reasonable.

💎Comparing the cost of a 500g packet of freeze-dried strawberries with 5.5 kilograms of fresh strawberries, the price of freeze-dried strawberries appears justified💎

It’s important to bear in mind that in addition to the cost of the raw materials (fresh, ripe strawberries), there are significant expenses associated with the freeze-drying process, which, regrettably, is not cheap. Indeed, it is considerably more costly than simply drying the fruit.

💰 Why freeze-drying process is expensive itself 💰

The freeze-drying process itself is costly, involving sophisticated equipment, high energy consumption and a time-consuming procedure that ensures the preservation of nutritional values and cell structure. The initial investment in fresh, high-quality fruits and the energy required for freeze-drying contribute to the higher price of the final product.

To comprehend these costs, it’s essential to explore the freeze-drying method. The freeze-drying process, or lyophilisation, is a sophisticated method that removes water from frozen fruits by turning ice directly into water vapour, skipping the liquid phase. This process occurs under vacuum conditions and at low temperatures, ensuring that the fruits’ aroma, taste, texture, shape, colour, flavour and nutritional content are preserved without any additives. You can read more about freeze drying method here.

For instance, to produce 500g of freeze-dried strawberries, approximately 5.5kg of fresh, ripe strawberries are required. This significant weight reduction results from removing water content, leaving behind the fruit’s essence in a much lighter and more concentrated form.

🍓Freeze-dried fruit – nutritional value, longevity & resistance to microorganisms🍓

Freeze-dried fruits retain about 95% of the nutritional and biological value of the fresh product. They are 100% natural, containing no preservatives, colour or flavour enhancers, added sugar, or sulphur. This makes them an excellent, healthy snack option, particularly beneficial for children. Moreover, the reduced moisture content (up to 2%) significantly extends the shelf life of freeze-dried fruits, making them a convenient and long-lasting dietary choice and resistant to microorganisms.

💰 Why is freeze dried fruit so expensive comparing to fresh fruits? 💰

📍Advantages of freeze-dried fruit compared to fresh fruits📍

While fresh fruits are essential for a balanced diet, the unique benefits of freeze-dried fruits provide a complementary option that fits the demands of a busy, health-conscious lifestyle. Whether used as a snack, in recipes, or as a travel-friendly food source, freeze-dried fruits offer a practical and nutritious choice for people of all ages.

In comparison to fresh fruits, freeze-dried fruits stand out for their longevity, convenience, nutritional integrity, versatility, and ease of storage and transportation.

✅Long shelf life: can be stored for years without losing quality, making them a reliable pantry staple.

✅Convenience: always at hand – perfect for making ice cream, shakes, or adding to pancakes and yoghurts, especially handy for quick desserts or snacks for kids.

✅Nutritionally rich: retains up to 95% of the nutrients, including vitamins, minerals, and antioxidants, of the fresh fruits.

✅Versatility: a healthy and perfect snack for kids and adults alike, suitable for taking on the go or as an emergency fruit supply.

✅Ease of storage and transportation: Thanks to their reduced weight and volume.

✅ Healthy snack for kids: incredibly tasty, nutritious and handy!

Below you can find more in-depth the advantages of freeze-dried fruit over fresh fruit – why is freeze dried fruit so expensive comparing to fresh fruits?

💎1st advantage of freeze-dried fruit – long shelf life🍓

One of the most compelling advantages of freeze-dried fruits over fresh fruits is their extended shelf life. Freeze-dried fruits can be stored for years without a significant loss in quality, taste, or nutritional value. This is in stark contrast to fresh fruits, which have a limited shelf life and can spoil within days or weeks, depending on the fruit and storage conditions. The longevity of freeze-dried fruits makes them an ideal pantry staple, ensuring that you always have access to nutritious fruits without the worry of rapid spoilage.

💎2nd advantage of freeze-dried fruit – convenience🍓

Freeze-dried fruits offer unparalleled convenience compared to fresh fruits. They are pre-sliced, peeled (if necessary), and ready to eat, eliminating preparation time. This makes them perfect for quick snacks, emergency food supplies, or as a hassle-free ingredient for shakes, ice cream, pancakes, and yogurts. Fresh fruits, while delicious, require washing, peeling, and slicing, which can be time-consuming, especially when you’re in a rush or on the go.

💎3rd advantage of freeze-dried fruit – nutritionally rich🍓

The freeze-drying process retains up to 95% of the original nutritional content of the fruit, including vitamins, minerals, and antioxidants. This high retention rate ensures that freeze-dried fruits are almost as nutritionally rich as fresh fruits. In contrast, the nutritional value of fresh fruits can diminish over time due to factors like exposure to air, artificial ripening, and prolonged storage, not to mention that fresh fruits often lose some of their nutritional content through the cooking or preparation process.

💎4th advantage of freeze-dried fruit – versatility🍓

While fresh fruits are undoubtedly versatile, freeze-dried fruits offer certain unique applications that fresh fruits cannot. For instance, freeze-dried fruits can be used in baking and cooking without releasing excess water, maintaining the desired texture and concentration of flavours. They’re also an excellent addition to dry mixes, such as muesli or granola. Their lightweight and portable nature make freeze-dried fruits a superior option for hiking, camping, or as a nutritious snack during travel, where carrying fresh fruits might be impractical.

💎5th advantage of freeze-dried fruit – ease of storage and transportation🍓

The reduced weight and volume of freeze-dried fruits not only make them easy to store, taking up minimal space in your pantry, but also make them ideal for transportation. They do not require refrigeration, which is often a necessity for preserving the freshness of certain types of fresh fruits (especially berries like strawberries, raspberries, blueberries, blackberries etc). This aspect of freeze-dried fruits offers a significant advantage for those with limited storage space or for those seeking nutritious food options while on the move.

💎6th advantage of freeze-dried fruit – important especially for Mums! 🍓

Freeze-dried fruits emerge as the ultimate snack choice for children for several compelling reasons. Firstly, when fresh fruits are unavailable in the fridge, freeze-dried fruits stand as an excellent alternative, bypassing the common issue of spoilage associated with fresh produce. This quality is particularly beneficial for snacking with small children, ensuring they always have access to nutritious fruit snacks. Furthermore, the convenience factor of freeze-dried fruits cannot be overstated; they are incredibly handy, especially for parents with young children who are already enjoying a variety of solid foods.

🧡If you are a mum, not only your kid will love it but also you will love it! 🧡

Whether you’re heading out for a stroll in the park or simply need a quick and healthy snack option for your kid, freeze-dried fruits are ready to go without the need for preparation or refrigeration. Not only they are one of the healthiest snack options, being rich in nutrients and free from added sugars and preservatives, but they’re also crunchy, delicious and can be taken anywhere. The portability of freeze-dried fruits makes them a hassle-free snack choice for any event, be it an adventure in the playground, a school day, a family picnic or trip, or even a birthday party. They offer a nutritious, delicious, and convenient snack option for busy and health-conscious families.

💰 Why is freeze dried fruit so expensive comparing to dried fruits? 💰

As mentioned above, freeze drying process is more expensive than the drying process. Comparing the costs of producing freeze-dried fruits with those of traditionally dried fruits, apart from the expensiveness of the freeze-drying process itself, the other key factor driving up the price of freeze-dried fruit is the sheer volume of raw fruit required.

Traditional drying methods do not remove as much water from the fruit as freeze-drying does, resulting in dried fruit that is heavier due to its remaining water content. Consequently, to produce 500g of dried fruit, significantly less raw fruit is needed compared to producing the same amount (i.e. 500g) of freeze-dried fruit. This difference in the quantity of starting material directly impacts production costs, making freeze-dried fruits more expensive.

In summary, the expansiveness of lyophilisation process itself and the larger amount of raw material needed for production are two main reasons why is freeze-dried fruit so expensive compared to dried fruits. This efficiency in water removal not only enhances the quality and shelf-life of freeze-dried fruits – it does much more. Keep reading and find the advantages of freeze-dried fruit compared to dried fruits below.

📍Advantages of freeze-dried fruit compared to dried fruits📍

Freeze-dried fruits offer superior nutritional value, a more natural taste and appearance, and longer shelf life without the need for additives. Dried fruits, while still a convenient and relatively healthy option, may contain added sugars and preservatives and have a lesser nutritional profile. For those prioritizing health, natural flavour, and versatility, freeze-dried fruits are the clear winner, offering a nutrient-rich, convenient, and delicious way to enjoy the essence of fresh fruits at any time.

✅Nutritional value: freeze-dried fruits retain about 95% of the nutritional value of fresh fruits, whereas dried fruits only retain about 20%.

✅Additives: freeze-dried fruits contain no added sugar, sulphur, preservatives, or oil, while dried fruits often have added sugar, sulphur, preservatives, and sometimes oil to prevent sticking and preserve appearance.

✅Appearance and texture: freeze-dried fruits maintain their natural look, taste, texture, colour, and aroma without artificial additives, presenting a crunchy and firm texture ideal for meals. Dried fruits, conversely, may become soft and misshapen, often with artificial additives to maintain colour and taste, and are generally more dense and less visually appealing.

✅Shelf life & resistance to microorganisms: when stored properly in a cool, dry place, freeze-dried fruits can last for years (if the package is closed tightly!) due to their almost water-free composition, which makes them resistant to mould, bacteria, and fungi. Dried fruits, with a water content of 30-40%, have a shorter shelf life and are more prone to deterioration.

✅Portability: freeze-dried fruits are incredibly light, portable, and compact, making them an excellent choice for on-the-go snacking. Dried fruits are more dense and less compact in comparison.

✅Rehydration: freeze-dried fruits can be rehydrated very quickly and easily, allowing for versatile use in cooking and baking. Dried fruits require at least a few hours to be rehydrated properly.

✅Allergy and intolerance friendliness: freeze-dried fruits are more suitable for people with allergies and food intolerances due to the absence of added artificial additives, whereas dried fruits’ added substances can be problematic for sensitive individuals.

In summary, why is freeze dried fruit so expensive? The high cost of freeze-dried fruits like freeze-dried strawberries reflects most of all the complex, technologically advanced and energy-intensive process of freeze-drying and the significant amount of fresh fruit required to produce a small amount of freeze-dried fruit. In turn, by buying freeze-dried fruit you will get the numerous benefits they offer, including nutritional value, convenience, and shelf life.

Especially, when you consider the amount of fresh fruit needed and the technology involved, the price begins to make sense. Whether you’re seeking a nutritious snack for children, an emergency fruit supply, or a versatile cooking ingredient, freeze-dried fruits are an investment in your health and convenience.

As consumers become more health-conscious and seek out natural, preservative-free and literally guilt-free snack options, freeze-dried fruits stand out as a premium choice. Next time you see a packet of freeze-dried strawberries with a seemingly steep price tag, asking yourself a question ‘why is freeze dried fruit so expensive?’ just remember the value, nutrition, and technology packed into each bite 😀

🍓Where can you buy freeze-dried fruit? 🍓

For those wondering where to purchase freeze-dried strawberries, raspberries, or other fruits, there are several options. Primarily at health food stores, online freeze-dried food retailers (this is probably the best way to buy cheap freeze dried fruit), and sometimes shops with trekking or hiking equipment – you can often buy a wide range of freeze-dried products. You can also find bulk freeze dried fruit options, which can offer a better value for money.

You do not have to ask Google anymore where can i buy freeze dried raspberries or where can i buy freeze dried strawberries or where can i buy freeze dried fruit in general – from now on you can be sure that you are in the right place 😀

Enjoy browsing our online store to buy the best quality freeze dried raspberries, strawberries, wild blueberries and much more! 💗☀️

Guilt-free food for taste!

100% natural, raw, vegan and real food!

100% real food

Gluten free

No sugar added

GMO free

Why is freeze dried fruit so expensive? Read More »

Perfect food and snacks for hiking

Leave a Comment / Your Healthy Future / Anna Matuszewska

Perfect food and snacks for hiking

A guide to nutritious outdoor food

Why freeze-dried fruits are best snacks for hiking, camping, family picnics or other outdoor activities? Embark on a journey to discover the wonders of freeze-dried fruits – let them be your high energy snacks for hiking, trekking and other outdoor adventure. These snacks are not only lightweight and nutritious but also packed with flavour, making them an essential addition to any outdoor adventure.

This article will explore why freeze-dried fruits are a top choice for outdoor enthusiasts. Also, we will provide a few examples of tasty usage of freeze-dried food for camping and hiking – natural and real outdoor food.

What is freeze-dried food?

The science behind freeze-dried food: preserving nature’s goodness – let’s start from the beginning. Freeze-dried food is a marvel of modern food technology. The process, known as lyophilisation, involves freezing the food and then reducing the surrounding pressure, allowing the frozen water in the food to change directly from solid to gas. This method keeps about 95% of the nutrients intact and maintains the food’s natural colour, flavour, and texture – this is why freeze-dried fruits are better than dried fruits.

Comparing: dried fruits vs freeze-dried fruits

While dried fruits are a common snack, freeze-dried fruits are superior snacks for hiking, trekking, camping and other outdoor activities. We are sure that freeze-dried fruits are best hiking food – they triumph over dried fruits in many ways. Traditional drying methods involve high temperatures diminishing nutrients and altering taste and texture, whereas the freeze-drying process preserves these qualities. Moreover, freeze-dried fruits are lighter – a critical factor for hikers and campers. Simply, freeze dried food while hiking and camping is the perfect choice.

Snacks for hiking - why choose freeze-dried fruits?

Hiking and camping enthusiasts understand the importance of packing efficiently. Especially during hiking nutrition, convenience, and weight are critical factors in choosing food for the trails. These are the main reason why freeze-dried fruits are the best food to take while camping and hiking.

7 benefits of freeze-dried fruits as best snacks for hiking and camping

Lightweight and portable food: ideal for backpacking, where every ounce matters

Freeze dried food is lightweight and portable which means it is perfect for backpackers mindful of weight. The essence of hiking and camping is to explore without being weighed down. Freeze-dried fruits are incredibly lightweight because the freeze-drying process removes about 98% of their water content. This significant reduction in weight makes them perfect for backpackers who need to manage their load effectively. You can carry a variety of fruits without adding significant weight to your backpack, ensuring a diverse, healthy, nutritious and enjoyable diet and delicious hiking snacks even on long treks.
Nutrient-rich: packed with vitamins, minerals, and antioxidants

Nutrition is vital when you’re expending energy on the trail. Freeze-dried fruits retain most of their vitamins, minerals, and antioxidants, which are essential for sustaining energy levels, muscle health, and overall well-being during intense activities. Unlike other drying methods, freeze-drying process preserves the nutritional content of fruits, making them a powerhouse of essential nutrients in a highly concentrated form. The nutritional content in such a compact form is another reason why freeze-dried fruits are the best snacks for hiking.
Long shelf life: perfect for extended trips without access to fresh produce

Long shelf life is another benefit of freeze-dried fruits as the perfect snacks for trekking – especially on long trips when you are away from fresh food sources. The longevity of food is a key consideration for campers and hikers. Freeze-dried fruits have an extended shelf life due to the removal of moisture, which is a primary cause of food spoilage. These fruits can last for months, even years, without refrigeration, making them a reliable food source for extended trips, especially in remote areas where access to fresh produce is limited.
Remember! Freeze-dried food is highly hygroscopic. After opening packaging, always remember to close it tightly as soon as possible – it helps to protect the content from air and humidity, and thus spoilage.
Hassle-free and easy-to-prepare

While camping and hiking, freeze-dried food guarantees hassle-free preparation of your meal. The convenience of food preparation is a luxury in the wild. Freeze-dried fruits for hiking require no preparation or cleaning, making them a hassle-free option. There’s no need to worry about bruising or spoilage, and you don’t have to deal with the waste and mess associated with fresh fruits. This no-fuss approach allows more time for enjoying the outdoor experience.
Versatile usage: enjoy freeze dried fruits as they are or rehydrated

The adaptability of freeze-dried food adds an enjoyable variety to camping meals. While hiking or camping, freeze-dried fruits can be eaten straight from the pack as a crunchy and nutritious hiking snack or rehydrated to approximate the taste and texture of fresh fruits. Freeze-dried fruits can be added to morning cereals, mixed into trail mixes, or used as ingredients in campsite cooking, offering a delightful burst of flavour and nutrition in various forms.
Space-efficient: takes up minimal room, leaving space for other essentials

Packing efficiently is crucial for outdoor excursions. Freeze-dried fruits, especially in their powder form, are compact and occupy minimal space, allowing more room for other essential gear. The reduced volume and flexible packaging conform to any space, making them ideal for tightly packed backpacks.
Natural & instant energy source

Maintaining energy levels is crucial for active endeavours, especially in hiking. Freeze-dried fruits provide a quick and natural energy boost. The dehydration process concentrates the fruits’ natural sugars, offering an immediate source of carbohydrates for quick fuel. This is why these lightweight and nutritious fruits are becoming an increasingly popular choice as high-energy snacks for hiking. This instant energy is vital for hikers and campers who need to replenish their energy reserves regularly throughout the day.

7 Examples of using freeze-dried food for camping and hiking

Freeze-dried fruits, vegetables and herbs are a strategic choice for hikers and campers. They offer a perfect balance of convenience, nutrition, and lightweight packaging, making them an essential part of any outdoor adventure. With these benefits, you can be sure that your outdoor experiences are enjoyable, healthy, and hassle-free. Whether it’s a mountain trek, a trail walk, or a family picnic, freeze-dried fruits enhance your outdoor eating experience. Give them a try on your next adventure – simply enjoy freeze-dried food while hiking and camping and experience the difference!

You can creatively use freeze-dried fruits in outdoor activities in many ways:

Direct snacking: a refreshing hiking snacks
Freeze-dried fruits are perfect as quick, refreshing and healthy snacks for hiking and trekking. Their intense flavour and crunch make them a delightful snack on their own. In our customers’ opinion the best hiking snacks from our range of freeze-dried fruits are:
- freeze-dried strawberry slices;
- freeze-dried mango chunks;
- freeze-dried peach wedges;
- freeze-dried dragon fruit slices;
- freeze-dried fig slices;
- freeze-dried apple chunks;
- freeze-dried plum slices;
- freeze-dried pineapple chunks.
If you are going to take your child with you for trekking, choosing freeze-dried fruits you can be sure that you give your child a healthy snack. Kids love the most:
- freeze-dried strawberry slices,
- freeze-dried wild-blueberry whole,
- freeze-dried peach wedges,
- freeze-dried banana slices,
- freeze-dried raspberry whole.
Breakfast boost
You can use freeze dried fruits as a healthy addition to your morning porridge, granola, cereal or yoghurt. Adding for example freeze dried wild blueberry, freeze-dried sour-cherry, freeze dried mango or freeze-dried blackberry to your breakfast not only enhances the taste but also boosts the nutritional value, giving you a great start to an active day.
Nutrient-rich power shake
Create your very own shake, bursting with nutrients and instant energy, by using a powder form of freeze-dried fruits. Options such as freeze-dried banana powder, freeze-dried raspberry powder, freeze-dried wild blueberry powder, or freeze-dried strawberry powder are perfect for this. Simply add them to water, shake well, and your nutrient-rich shake is ready to enjoy!
Looking for a green shake while hiking? Simply add freeze-dried kale powder or freeze-dried spinach powder to your shake. Freeze-dried beetroot powder also tastes great in a shake. Don’t just take our word for it – try it yourself!
Trail mixes
Another great way to use freeze-dried fruits in hiking is to create your energy blend with nuts and seeds. Simply incorporate your favourite freeze-dried fruits, such as freeze-dried apples, freeze-dried raspberries, or freeze-dried pineapple, into your trail mix to make it both delicious and nutritious.
Immunity-boosting tea: a blend of vitamin-rich freeze-dried fruits
Create your special tea or drink with anti-inflammatory properties, rich in vitamins and other nutrients, by adding fruits that are abundant in vitamin C. Options like freeze-dried cranberries, freeze-dried blackcurrant, freeze-dried chokeberry, freeze-dried orange, and freeze-dried redcurrant offer a healthful boost to your beverage.
Rehydrate freeze-dried fruits with water

Rehydrating freeze-dried fruits like raspberry, peach, or plum can bring a fresh fruit experience to your camping meals. This process is perfect for adding a vibrant burst of flavour and texture to your camping salads or desserts. The rehydration not only revives the fruits but also brings out their natural sweetness and juiciness, making your outdoor meals more enjoyable and refreshing.
Outdoor cooking
Incorporating freeze-dried fruits, vegetables, and herbs into your camping recipes is a fantastic way to infuse your meals with both nutrients and exceptional flavour. These ingredients not only rehydrate quickly but also blend seamlessly with other components, offering a convenient and fuss-free approach to enhancing your outdoor culinary experiences. Whether you’re preparing a hearty breakfast to greet the sunrise or a comforting dinner under the stars, these freeze-dried additions transform every meal into a memorable outdoor dining adventure.

In summary, freeze-dried fruits are an excellent choice for outdoor enthusiasts seeking convenience, nutrition, and variety. Whether you’re scaling mountains, exploring trails, or enjoying a family picnic, our range of freeze-dried fruits, freeze-dried vegetables and freeze-dried herbs is here to enhance your outdoor dining experience. Try them on your next adventure (e.g. as nutritious hiking snacks) and taste the difference!

Embrace the convenience, nutritional value and taste of freeze-dried fruits & explore our diverse selection of freeze-dried food for camping and hiking!

We offer a wide array of freeze-dried fruits (also organic freeze-dried fruits) in various forms like whole fruits, slices, cubes, halves, wedges, chunks and powders, satisfying all your needs!

Guilt-free food for taste!

100% natural, raw, vegan and real food!

Freeze dried
fruits

Shop now

Freeze dried
powders

Shop now

Freeze dried
veg

Shop now

Freeze dried
herbs

Shop now

100% real food

Gluten free

No sugar added

GMO free

Perfect food and snacks for hiking Read More »

Basic rules of healthy eating

Your Healthy Future / Issy

Basic rules of healthy eating

You have heard it a million times – you are what you eat. While it sounds basic and intuitive, it is important to remember that our diet is a key feature of our everyday life, and it influences almost every part of it. So today we would like to share a handful of tips on how to improve your dietary habits and make better, healthier choices in your kitchen.

Healthy eating - where should I start?

A balanced diet is based on two important pillars. First of all, you need to make sure that you have enough energy to support your lifestyle. We usually measure those in calories. You can find out how many calories your food has by reading the label. Essentially, if you consume more calories than you spend, you will put on weight. That is why it is very important to know more about your energy output during the day.

An average man should consume 2500 calories, while a woman needs only 2000, to maintain their weight. You have to remember that it varies drastically between people, and depends on many attributes, including your activity level, age and current weight. But to put it mildly – if you eat less than your recommended daily intake, you should lose weight!

Are nutrients important to my body?

The second important element of a balanced diet (even more important than calories) is to provide our bodies all essential nutrients i.e. minerals, vitamins, antioxidants, phytochemicals, enzymes etc. The best way to do so is to consume a wide variety of healthy food i.e., fruits, vegetables (including sea vegetables like seaweeds), leafy greens and herbs. The best produce is the fresh variety, especially organically grown and eaten straight from the garden or orchard. If these are not available the second-best choice is freeze-dried fruits, herbs and vegetables.

By giving enough space on your plate for vegetables, leafy greens, fruits and herbs, you support your body in the best way, allowing your body to stay in peak performance from the dietary point of view. Of course, you can add to them the food of your choice, for instance, meat, fish, gluten-free grains, nuts or seeds.

Healthy eating – basic tips

Eat small, but don’t skip meals!
Eating smaller meals throughout the day is great dietary advice. Instead of eating a big, heavy lunch that puts the focus of your entire body on digestion, you may opt for several smaller portions. These will help you control your cravings at work, and also allows for better calorie control. A small salad, handful of mixed nuts, a small bowl of granola or freeze-fried fruits are perfect candidates for snacking!

Don’t forget about salt!
Pre-made snacks, fast foods and chips have one thing in common. They usually come loaded with salt and fat! Sodium chloride is one of the biggest problems nowadays, as high amounts of it may lead to high blood pressure, which in return may end in cardiac arrest and/or a stroke. Try cutting down salt by adding less of it to your meals. Also, you can check the labels to find out the amount of sodium in your food.

Keep your water bottle close!
Hydration is another important aspect! There is a heated discussion based on the exact amount, but your safe bet is at least 6 glasses of water each day, ideally with lemon juice. This should be increased during the summer, as we need more water in higher temperatures. Remember that when you feel thirsty, your body is telling you that it needs hydration, so make sure you have your water bottle or a drink on you!
Also, it is basic knowledge, but worth repeating: fizzy drinks are loaded with sugar, which is both horrible for your weight and also devastating to your health! If you crave something tasty and refreshing, you can put a few slices of lemon or lime, fresh mint, strawberries or raspberries in your water – the refreshing taste will surely help you during the long days.

What about fish?
The Mediterranean and Japanese cuisine are considered to be the healthiest in the world, and a lot of that is connected to abundant seafood in these areas. Fish are especially beneficial, as they are rich in minerals and nutrients, as well as omega-3 fatty acids. They help lower cholesterol levels, enhance your mental abilities and allow for younger brains to grow – that is why they are especially beneficial for children.
On the other hand, fish are contaminated by heavy metals (especially mercury) as the water they live in is polluted with the metals. Also, canned fish are usually brined, which means tons of added salt. Be careful about the frequency of consuming fish, form and origin – they say the best are salmon, trout, sardines – the wild-caught ones.

Carbohydrates – are they all that bad?
Actually, this is more complicated. Yes, high sugar intake is bad for you, but not all carbohydrates are created equally. If you stick to starchy ones, like potatoes, gluten-free grains (e.g. millet, quinoa or brown rice), you should be fine. Thanks to the high amounts of fibre in them, as well as low sucrose level, they are much better health-wise.
Finally, one last tip – cut down the additional fats, especially while eating carbohydrates! Less butter on bread or less very rich, creamy sauces added to your pasta means fewer calories consumed and easier digestion of carbohydrates. Moreover, avoiding fatty and salty seasonings, you will also start experimenting with more healthy toppings, like herbs or pure spices!

Individual approach
Everyone is unique so individual approach is very important in health nutrition. Although we look similar and have the same organs, our bodies may have different needs. In the chaos of information available nowadays regarding ‘how to eat healthy’, try to immerse yourself within your inner space and listen to what your body needs.
Just remember about essential nutrients coming from fruits, vegetables, leafy greens and herbs, and don’t be fooled by a burger or pizza cravings – it is definitely not what your body truly needs!

Your Healthy Future