Carbohydrates are the body’s preferred energy source because they are easily broken down into glucose, which fuels your brain, muscles, and organs. Unlike fats or proteins, carbohydrates provide glucose quickly, helping you stay alert, focused, and energized throughout the day.

Tip: Your body prefers carbs because they’re fast and efficient, making you feel energized quickly. Whole-grain toast before an exam? Yes, please! 🍞✨

When you consume glucose directly or in sugary forms (like candy or soda), it enters your bloodstream too quickly, causing a sharp rise in blood sugar. In response, your body releases a lot of insulin to lower blood sugar, which can result in a blood sugar crash, making you feel tired, hungry, and even dizzy. Instead of sugary snacks, try a banana or a bowl of oatmeal for a slow and steady energy release that keeps you going throughout the day! 🍌🥣

Did you know that swapping white bread for whole wheat adds fiber that helps you stay full longer? 🍞💪

It's not sugar alone—it’s the acid created by bacteria after eating sugar that damages your teeth. Rinsing your mouth with water or brushing after a sweet treat helps to protect your smile! 🦷✨

Chocolate can leave sugar on your teeth, and sipping water helps rinse your mouth and protect your smile. Think of it as a mini-mouthwash – without the minty burn! 😁💧

Your muscles love protein—it's like their personal repair crew after a workout! 🏋️‍♂️ During exercise and sports, tiny tears form in your muscle fibers (especially after strength training). Protein provides the amino acids your body needs to repair and rebuild those muscle fibers, making them stronger.

Chickpeas, lentils, and beans are not just delicious—they are protein powerhouses! And, no, just because cows eat grass, fillet steak doesn’t count as plant-based food 😊

Fats provide energy, help the body absorb vitamins, insulate and protect vital organs, regulate body temperature, sharpen our brain, regulate hormones and maintain healthy cell membranes. However, not all fats are ‘good’ fats!

Healthy fats, like those in olive oil, avocados, and nuts, support your brain and protect your organs. Your brain loves omega-3s—think of them as "brain boosters"! 🧠🥑

Fish like herring, sardines, mackerel, salmon, and anchovies (as well as walnuts and chia seeds) are brain food! Some call omega-3s "super fats" because they help your memory. Bonus benefits: support heart function AND reduce inflammation! 🐟🧠

Fiber is the "broom" for your digestive system—it keeps everything running smoothly. You can find it in lentils, fruits, vegetables, and whole grains. 🌾🍎

Insoluble fiber doesn’t dissolve—it pushes food and waste through your gut, just like a broom clears a path. Eat whole grains and veggies to keep things moving and clean! 🥦🍞

For 3-5 servings of fruits and vegetables, this could look like:
• Breakfast: 1 banana (1 serving)
• Lunch: 1 cup of salad (1 serving) and ½ cup of cooked carrots (1 serving)
• Snack: An apple or orange (1 serving)
• Dinner: ½ cup of steamed broccoli (1 serving)

Swiss chocolate is world-renowned for its smooth texture and rich flavour, but did you know that the Swiss are also the biggest chocolate lovers? On average, each Swiss citizen consumes over 8 kg of chocolate every year!