Hello there,

Autumn is here, and I absolutely love it! The beautiful colors, and the comforting flavors of pumpkin, chestnuts, and beetroot. As we cozy up indoors, it is perfect for dinners with friend and family.

In this month's newsletter, I’m sharing the latest nutrition guidelines from Europe, and I’m excited that they align perfectly with the approach I advocate for at Feel Good Fuel! Plus, I’ve included three delicious, wholesome recipes: Pumpkin Lasagne, Beetroot Quiche, and Baked Sweet Potatoes.

Nutrition fact of this month

The New European Dietary Guidelines: More Plants on Your Plate 🌱

As you know, I’m passionate about promoting healthy, plant-based nutrition through Feel Good Fuel. I always keep an eye on international trends and developments in the world of nutrition. Recently, several European countries have updated their dietary guidelines, and one thing is clear: more plant-based eating is the future—not only for our health but also for the planet.

Living in Switzerland, I want to start by highlighting the new dietary guidelines here. These emphasize the importance of a healthy, balanced diet, health promotion, and sustainability—all in line with the growing focus on plant-based nutrition.

The updated Swiss guidelines place particular emphasis on:

• Plant-based proteins such as legumes, peas, and lentils, which are now encouraged over animal-based proteins like meat and fish.
• Whole grains like whole wheat, oats, and brown rice, which are recommended over refined grains.
• A variety of seasonal and regional fruits and vegetables, encouraging the consumption of 5 portions of fruits and vegetables per day.
• Mindful shopping to reduce food waste, think of planning meals, shopping once a week to avoid impulse purchases and reduce waste.

These updates from Switzerland reflect a growing trend across Europe, where plant-based eating is at the forefront of national nutrition guidelines:

• Austria recommends that half of each meal should consist of fruits and vegetables, a quarter be dedicated to whole grains and potatoes, and the remaining portion for proteins. This balanced plate model closely resembles the Harvard Healthy Eating Plate, which I recently shared, and it underscores the benefits of whole, nutrient-rich foods in every meal.
• Germany: emphasizes that at least 75% of what you eat should come from plant-based sources, with a special focus on legumes like beans and lentils.
• Nordic countries have adopted the 2023 Nordic Nutrition Recommendations, a comprehensive guideline developed over four years by 400 scientists, which advocates a predominantly plant-based diet. These guidelines suggest a daily intake of 500-800 grams of fruits and vegetables, highlighting the health and longevity benefits of a nutrient-dense, plant-forward diet. If you want to know more about the long-term health benefits of eating more veggies, certainly check out this the meta-analyses here.

What about meat? Across these countries, guidelines uniformly recommend reducing meat intake to around three portions per week (or a maximum of 300g), encouraging the inclusion of more sustainable plant-based proteins.

For those of you in the Netherlands, while the guidelines haven’t been updated yet, they already emphasize eating more fruits, vegetables, legumes, and whole grains, while reducing meat and processed foods.

Takeaway Messages for You

The message is clear: More plant-based 🌱 for a more sustainable future!

• Plant-Based as the Foundation: Emphasize vegetables, legumes, and whole grains over meat and dairy.
• Less Processed, More Pure: Limit highly processed foods rich in fats, salt, and sugar. Choose fresh, whole ingredients instead.
• Eat Sustainably: Your food choices impact the planet. By prioritizing plant-based options, you help reduce your ecological footprint.

The FGF recipes

As always, my goal at Feel Good Fuel is to make healthy eating easy, practical, and enjoyable for you.

Please find the FGF recipes including plenty of seasonal vegetables below. Don't forget to discover the detailed recipe cards by clicking on the link:​​​​​​​​​​​ ​​​​ FGF Recipe Card 23 2024.pdf​

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Pumpkin Sage Ricotta Lasagne This pumpkin lasagne is a comforting, wholesome meal that truly represents autumn for me. Roasted pumpkin, combined with creamy lemon ricotta, fresh spinach, and a hint of sage; YUM! Try it for a cozy weekend dinner. How I Serve it to My Kids: My kids like this lasagne! Pasta in general they love and the layers make it fun to eat. Nutrients: Did you know you can leave the skin on the pumpkin? It saves time and it adds extra fiber and antioxidants, improving the nutritional value of your meal!

Feta Beet Mint Quiche The first time I had this quiche, I was pleasantly surprised! The creamy ricotta pairs well with the earthy beets, and the fresh mint adds an aromatic touch. The pecans finish the dish with a crunchy bite. How I Serve it to My Kids: It’s not their favorite, but they do eat it. I believe it’s important to expose kids to a variety of foods, even if they’re not fond of them at first. I try to encouraging them to try new things. Nutrients: Beets are rich in nitrates and betalains, which may help support healthy blood pressure and liver function. Nitrates can improve blood flow, while betalains act as antioxidants.

Baked Sweet Potato with Avocado Cottage Cheese This meal is both tasty and quick to prepare! The soft sweet potato, with creamy avocado and cottage cheese, seasoned with lemon and fresh herbs, and topped with almonds, makes a perfect weeknight dish. Serve with a green salad for an extra serving of veggies! How I serve it to my kids: The soft texture of the sweet potato and creamy avocado are a hit with my kids. I leave out the fresh herbs to suit their tastes. It’s an easy, customizable meal that can be adjusted to their preferences Nutrition insight: Sweet potatoes provide complex carbohydrates, avocado offers healthy fats, and cottage cheese is high in protein with very little salt—together, these ingredients create a balanced, nourishing meal.

I hope you enjoyed this newsletter. If you have any nutrition related questions, feel free to contact me, I'm more than happy to help.

And if your living in Lausanne area, I'll be joining the Klassikids Festival this weekend in Belmont-sur-Lausanne, where I'll be sharing some tips and tricks for nutrition for kids.

Have a great week ahead!

Warm wishes,

Heleen

Ps: Feel free to forward this email to friends, family or colleagues interested in tasty and healthy meal inspiration.

Pps: Join me also on Instagram for everyday nutrition and lifestyle tips 🌿

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