5 simple tips for eating well every day (and effortlessly!) - Guide 2025

Healthy eating... easier said than done! Between fad diets, healthy trends that change every three months and supermarket shelves full of ultra-processed options, we often end up wondering what really is "eating well"?.

Add to this the hectic pace of daily life Add to this the hectic pace of daily life: work, children, stress, commuting, unforeseen events... and you soon find yourself opting for the quickest (and not necessarily the best) solution. Let's face it, who hasn't grabbed an industrial sandwich between two meetings, or ordered a dish that's far too fatty for time's sake?

But the good news is that eating well doesn't mean depriving yourselfnor weigh every gram of foodnor become a dietetic expert. On the contrary, a balanced diet means a question of common sense and pleasure. And that's just as well, because Swiss cuisine is full of fresh, tasty products that allow you to eat healthily without frustration.

In Switzerland, we are fortunate to have access to quality ingredientsfrom local agriculture and in season. We're also a people who like to eat well: between our markets, our regional specialities and our culinary traditions, we know that you can't go wrong. pleasure is at the heart of healthy eating.

So how do you eat well? without worrying ? How do you reconcile balanced diet and a busy schedule ? How can you avoid falling into the trap of ultra-processed foods and quick but not very nutritious solutions?

Rest assured, you don't have to revolutionize everything overnight. Simply adopt a few good habitsto improve your daily diet.

We suggest 5 easy-to-implement tipsinspired by the recommendations of the Swiss Society of Nutrition (SSN) and validated by experts in healthy eating.

And the best part? You'll see that eating well also means enjoying yourself ! 🍽️

1. Fill your plate with good nutrients 🍽️

Imagine your plate as a blank canvas and your meal as a work of art. A little color, a variety of textures, a nice balance... and right away, it becomes more appetizing! But it's not just a question of aesthetics: the more varied your plate, the more balanced your meal.

🎯 The ideal plate: a simple, effective model

According to the Swiss Society of Nutritiona balanced meal should ideally contain :

• ✅ 50% vegetables and fruit 🥦🍎 (rich in fibre, vitamins and antioxidants)
• ✅ 25% protein 🍗🌱 (lean meats, fish, legumes, tofu, eggs)
• ✅ 25% complex carbohydrates 🍞🥔 (wholemeal bread, brown rice, potatoes, quinoa)

This model, inspired by the Harvard plaqueis a simple, no-nonsense reference for balancing your meals. It works equally well for lunch and dinner, and can be adapted to individual dietary preferences.

🏔️ And in Switzerland, how do we eat?

In Switzerland, we're lucky enough to have access to quality local products. Yet, on average, we consume 20% less fiber than the official recommendations (source: SSN).

Why is this a problem? It's because fiber is essential for digestion, satiety and blood sugar regulation. They also help prevent certain chronic diseases such as diabetes and cardiovascular disease.

🍽️ Ideas for boosting the right nutrients

• 💡 Add more vegetables: Opt for seasonal vegetables, they are tasty and rich in nutrients. Right now, think about cabbage, beet and squash !
• 💡 Focus on good proteins: If you eat meat, opt for poultry, fish or lean red meat.. Try vegetable alternatives: lentils, chickpeas, kidney beans.
• 💡 Choose smart carbohydrates: Replace white pasta with wholegrain pastarich in fiber. Try quinoa, bulgur or brown rice.
• 💡 Add good fats: A drizzle ofolive or rapeseed oil on your vegetables. A handful of Nuts or almonds as a snack.

❌ Pitfalls to avoid

• 🚨 Too many ultra-processed foods: industrial ready-made meals often contain too many Salt, sugars and saturated fats.
• 🚨 Lack of variety: always eating the same thing depletes the diet of essential nutrients.
• 🚨 Excess of fast carbohydrates: white breads and refined cereals raise blood sugar levels too quickly, triggering cravings.

✅ The watchword: balance and pleasure

Eating well doesn't mean being too strict or counting every calorie. The key is to have a balanced platerich in nutrients and color. A good meal is above all a moment of pleasure. !

2. Don't skip meals, listen to your hunger 🍽️

We've often been told that "breakfast is the most important meal of the day".. But is it really true?

🧐 Listen to your body first

The truth is, there's no hard and fast rule that works for everyone. The important thing is not so much eat at set timesbut listen to your body and your hunger.

In Switzerland, we're used to three meals a day, but everyone's metabolism is different. Some people wake up hungry, others can go until midday without feeling hungry. And that's totally normal!

💡 If you're hungry in the morningopt for a balanced breakfast with proteins and good carbohydrates:

• 🥖 A slice of wholemeal bread with Swiss cheese and a piece of fruit.
• 🥣 A bowl of plain yoghurt with some Nuts and a drizzle of Honey.
• 🍵 Sugar-free tea or herbal tea.

💡 If you're not hungrythere's no need to force yourself. Some people prefer to delay their first meal, and that's perfectly acceptable as long as it doesn't lead to cravings later on.

🍏 Avoid cravings by respecting your hunger

According to Swiss Society of Nutrition (SSN)According to the Swiss Nutrition Society (SSN), skipping a meal can lead to a drop in energy, and to compensating by eating too fast or too fatty later on.

Here are a few tips to help you manage your hunger:

• ✅ Choose meals rich in fiber and protein for lasting satiety.
• ✅ Avoid sugary snacks which have a "roller-coaster" effect on blood sugar levels.
• ✅ Plan a healthy snack if necessary a handful of almonds, fresh fruit or plain yoghurt.

🏔️ And in Switzerland, how do we do it?

We have a tradition of Znüni (10am snack) and Zvieri (afternoon snack). These breaks help maintain a good level of energy throughout the day, provided you choose what you eat carefully:

• 🥜 A handful of Nuts.
• 🍏 A piece of seasonal fruit.
• 🥖 A slice of cereal bread with peanut butter.

✅ The essentials: mindful eating

The most important thing is to eat without guilt and with full awareness. Respecting your body and its hunger and satiety signals helps you maintain a healthy balance without frustration.

3. Give priority to home-cooked meals... or almost! 🍳

Let's face it: cooking is great... but who has the time? Preparing meals at home is the ideal way to control the quality of ingredients and avoid ultra-processed industrial dishes. But with work, children and life speeding by, you can't always spend hours in the kitchen.

🥗 Eating well without sacrificing time? Two solutions:

• ✅ Cook smart with quick and easy dishes
• ✅ Rely on healthy, practical alternatives such as bienBon.ch !

👨‍🍳 Why avoid industrial dishes in favor of healthy meals?

• ✅ Fewer additives and preservatives No more long lists of ingredients and ultra-processed products.
• ✅ Preserved flavors and nutrients Fresh, raw produce is better for your health (and your taste buds!).
• ✅ Controlled nutritional balance No more dishes that are too fatty or too sweet: we know what we're eating.
• ✅ Better time and budget management You don't have to cook every day, and you don't have to depend on fast food or ultra-processed dishes.

🍽️ Cooking or delegating: why not a little of both?

💡 When you have the time, opt for quick and simple home-cooked dishes:

• 🥕 A good vegetable velouté in 15 min.
• 🥗 A full salad with legumes.
• 🍝 A pasta dish with seasonal produce.

💡 When you're short on time, bienBon.ch is there!

• 👨‍🍳 Ready-made meals by a Michelin-starred chef with fresh ingredients and no additives.
• 🏡 Home-made qualitywithout the preparation time.
• ⚖️ Balanced recipes to suit all tastes, ready in minutes.

🏔️ And in Switzerland, how do we do it?

We have a strong culture of eating wellwith traditional dishes such as fondue, rösti and seasonal soups. It's all about finding the right balance: cooking when you can, but also knowing how to rely on quality solutions for those days when time is short.

✅ Conclusion: eat well, without pressure

Whether you're a team homemade or team "I want to eat well without cookingthe important thing is to intelligent choices. With bienBon.ch, you'll find quality and practicalitywithout compromising on taste and health.

4. Stay well hydrated 💧 (and not just with coffee!).

We often think about it in summer, much less in winter... and yet.., hydration is essential all year round ! Drinking well doesn't just mean avoiding dehydration: it's also a key element in energy, digestion and concentration.

But let's be honest: between morning coffee, afternoon tea and a quickly forgotten glass of water, we don't always drink enough. In Switzerland, 60% of adults do not hydrate enough according to Swiss Society of Nutrition (SSN).

💡 How much water should I drink a day?

• ✅ 1.5 to 2 liters of water a day for an adult.
• ✅ More in case of sports, hot weather or consumption of coffee/salty foods.

The trick? Don't wait until you're thirsty! Thirst is a signal sent by the body when it already has a water deficit.

🍹 Varying pleasures: healthy alternatives to plain water

We agree, drinking only water all day isn't always motivating... But good news: there are plenty of healthy alternatives !

💡 Ideas on how to stay hydrated without getting bored:

• 🍵 Unsweetened infusions & teas Hot or cold, they're perfect all year round.
• 🥒 Homemade flavored waters Lemon, cucumber, mint... Add a touch of sugar-free freshness!
• 🥣 Homemade broths : Ideal in winter to hydrate with taste.
• 🥤 Swiss mineral waters Henniez, Vals, Adelbodner... You might as well combine hydration with terroir!

🚨 Beware of dehydrating drinks!

• ❌ Coffee and alcohol are diuretics: they make you eliminate more water than you take in.
• ❌ Sodas and industrial juices often contain too much sugar, which increases thirst rather than calming it.

🏔️ And in Switzerland, how do we do it?

Between mountain hikes, skiing and office days, our need for water varies enormously. But by integrating simple habitscan help ensure proper hydration:

• ✅ Always have a water bottle at hand (in the office, in the car, on your desk).
• ✅ Drink a glass of water before each meal for a good daily reflex.
• ✅ Alternate coffee and water to avoid drawing too heavily on our reserves.

✅ Conclusion: drink smart!

Water is the body's fueland good hydration improves energy, digestion and even the skin ! So, fill up your glass and adopt the hydration reflexwhile varying the pleasures. 💦

5. Adopt a balanced diet... and a healthy lifestyle! 🏃‍♂️🍏

Eating well is essential. But healthy eating isn't enough if everything else doesn't follow lack of sleep, stress, a sedentary lifestyle... All these factors play a crucial role in our well-being and metabolism.

If we want to be in top form, it's important to have a global approach : eat well, move well and rest well !

💤 Sleep, a pillar of balanced nutrition

We don't think about it much, but poor sleep influences our diet. Lack of sleep :

• ❌ Increases feelings of hungerby disrupting satiety hormones (ghrelin and leptin).
• ❌ Promotes cravings for sugar and fatty foodsto compensate for lack of energy.
• ❌ Reduces motivation to cook and exercisewhich can affect our eating habits.

💡 What's ideal? Sleep 7 to 9 hours per night for an optimal metabolism and to avoid cravings due to fatigue.

🏃‍♀️ Move regularly to eat better (and digest better).

Physical activity isn't just about burning calories! It also improves digestion, stress and hormonal balance.

• ✅ 30 minutes of physical activity a day is enough to feel better:
• 🚶‍♂️ A simple walk after a meal aids digestion and stabilizes blood sugar levels.
• 🚴‍♀️ Cycling or swimming are excellent ways to strengthen your heart and endurance.
• 🧘‍♂️ Yoga or meditation reduce stress and prevent emotional snacking cravings.

📵 Reducing stress and screens, an asset for eating well

Chronic stress and excessive time spent in front of screens disrupt our hunger and satiety signals.

• ❌ Eating in front of the TV or computer leads to to eat more without realizing it.
• ❌ Stress promotes cortisol production, which can lead to uncontrolled cravings.

💡 Simple solutions:

• 🌿 Take the time to eat mindfully, without distractions.
• 📴 Limit the use of screens in the evening to get a better night's sleep.
• 🌞 Enjoy nature and outdoor breaks to reduce stress.

🏔️ And in Switzerland, how do we go about it?

We have a perfect setting for a healthy lifestyle:

• ✅ Mountains and lakes for walks and fresh air.
• ✅ Local, seasonal produce for a varied, balanced diet.
• ✅ A culture of well-beingwhere taking the time to eat and move is part of everyday life.

✅ Conclusion: balance and pleasure above all!

Eating well means more than just food. It's about adopting an overall healthy lifestyleby sleeping better, moving more and taking care of your mental well-being.

And above all... stay flexible! A fondue with friends or a hot chocolate in winter are also part of the pleasure of living well. 😊

Conclusion: eating well is above all a question of balance! ⚖️

We've seen it, eating well isn't just a matter of counting calories or following strict rules. It's a combination of common sense, pleasure and simple habits. that, when put together, make all the difference.

And good news: you don't have to revolutionize everything overnight! Adopting a healthier, more responsible diet is first and foremost a question of progress and adaptation. Every little change countsand it's by moving at your own pace that you build lasting habits.

🎯 The 5 essential points to remember :

• 1️⃣ A varied and balanced diet The more colorful, the better! 🌈
• 2️⃣ Listen to your body and don't skip meals Hunger is a good indicator, but it's important to listen to it. 🍽️
• 3️⃣ Favour home-cooked meals... or healthy alternatives like bienBon.ch. 👨‍🍳
• 4️⃣ Staying properly hydrated Water is your best ally, all day long. 💧
• 5️⃣ Adopt a healthy lifestyle Eating well goes hand in hand with good sleep and exercise. 🏃‍♂️

🌱 Eating well also means thinking about the planet!

• ✅ Give preference to local and seasonal produce to limit environmental impact.
• ✅ Reduce food waste by adapting portions and storing meals better.
• ✅ Opt for sustainable alternatives healthy dishes with reusable packaging, as at bienBon.ch !

🚀 Take action, without pressure!

Eating well doesn't mean being perfect 100% of the time. There will be occasional lapses, meals with friends, cravings for something sweet... and that's totally normal! The important thing is to find a balance over time..

And above all, let's not forget the fun! Because eating isn't just about nourishment, it's also about sharing, discovering and enjoying.

🍽️ Eating well with bienBon.ch

Chez bienBon.ch, we prepare healthy, gourmet dishes, cooked with fresh ingredients and no additives. Recipes inspired by home cookingpractical and ready in minutes, to help you eat well without stress.

📍 Discover our dishes on bienBon.ch !

So, are you ready to go at your own pace and adopt these little habits on a daily basis? 😊