Everything you wanted to know about healthy eating in Luxembourg

Can you tell us a bit about yourself: why did you choose the profession of sports nutritionist, how did you end up in Luxembourg, and what attracted you to working specifically with the rugby club?

I chose to become a sports nutritionist because I have a huge passion for sports. I believe that sport equips you with key soft skills such as: perseverance, discipline, resilience and focus. And a profound curiosity about the human body and its mechanisms. I was always intrigued and curious about different mechanisms, and I wanted to understand them. I also love cooking for others; food creates special connections, and without it, we would not survive. I decided to move to Luxembourg because I was looking for different challenges and also for a place where the travelling distance is not a burden, as it was in London. During my studies, I practised with rugby clubs in London, and I decided to continue this when I moved to Luxembourg.

How easy is it to follow the principles of healthy eating in Luxembourg? Are there any local products that are especially beneficial for athletes and active people?

Although London offers a variety of food from across the globe, following simple principles of healthy eating, such as eating seasonal food from local farmers and homemade options, is one of the pillars of what can be considered "Healthy food." I do not really like labelling food. All food is "healthy" as long as it serves a purpose. I recommend all the seasonal food that is locally produced, if they are available. One of the benefits is that more nutrients are available. Importing food from different countries means that it is picked before the peak of ripeness, resulting in reduced availability of essential vitamins, minerals, and antioxidants and probably more pesticides.

Local cuisine: is it generally healthy or not? Does the prevalence of pastries, wine, etc., affect the health of Luxembourgers?

Definitely, yes, food is healthier! One of the main factors influencing better eating habits is the prevalence of homemade cooking in Luxembourg, which prioritises family life, in contrast to London, where a large population consists of ready available meals (microwavable) due to lack of time (In London people are working long shifts, until 9 pm-11 pm, leading people choose fast options), making cooking a less prominent aspect. Another factor is the unique blend of French, German, and Belgian cuisine, offering a wide variety of locally sourced options. Wine taste better in Luxembourg but I didn’t see people “abusing” the availability of croissants or wine.

What typical mistakes do residents or expats make when building their diet here?

I would not call it mistakes. People often choose based on their culture, budget, family size, time and food availability, but one of the challenges I encountered, not just in Luxembourg, is that they do not know where to start because they lack a solid understanding of the role of food. There is too much marketing and advertising of different products, making it easy to buy. However, people should understand that diets are individualised, and nothing compares to a decent homemade whole food dish.

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Are there differences in food availability or culture compared to other European countries where you have studied or worked?

I lived in London for the last 18 years, and yes, as I mentioned earlier, there is more food available from across the globe. (given the fact that London’s population size is around 10 million). However, people tend to buy what is representative of their culture, family background and the cost of food. Luxembourg offers a large variety of food, including Italian, Iranian, Polish, and more, so there are plenty of options.

Do you encounter differences in the food culture and traditions of expats from different countries? What “imbalances” in eating habits do you most often see?

Again, people tend to eat food that holds significance in their culture, creating a sense of "home", comfort, and childhood memories, as well as what is available in the proximity of their house/work. So far, I couldn’t see any imbalances compared to other countries.

Supermarket or market? Farm products or factory-made? What is best to choose if someone wants to maximize the quality of their food?

I will always recommend food in its natural form, without added additives or artificial ingredients, that are unprocessed or minimally processed. Although sometimes food prices in markets are higher than those in supermarkets, both places offer locally sourced or seasonal fruits and veggies. I grew up in the countryside, so I always look for food produced in local farms; however, there is no right or wrong place. It really depends on what type of product you are looking for. To improve the quality of food you eat, choose better quality over quantity, opt for seasonal and locally produced options, and read the labels. What are you looking to gain from that specific product? How are the animals raised? Do they eat only factory food or pasture?

I emphasise the cooking method that can actually change the bioavailability of nutrients in food. Overcooking, frying, or veggies that start losing their vibrant colour and freshness are signs that specific nutrients are already being lost.

How to choose products and read labels correctly? What should people pay attention to when shopping?

Reading labels correctly is part of a structured diet. Depending on the purpose of your diet, diets can differ, but they all serve a purpose. The main thing I look at are carbohydrate content, specifically sugar. Depending on my needs, I am looking for a product with more protein, less fat, or carbohydrates. If you have allergies or intolerance is good to look at the ingredients lists. One thing that I learned over the years is that sometimes food can get contaminated during packaging or incorrect labelling. It happens with supplements too.

What basic products should always be kept at home to quickly prepare healthy meals? What do you always have at home?

Because I have a hectic schedule, the top five products always present in my fridge/cupboard are:

• cottage cheese (Luxait) or curd cheese from the Polish shop, or you can find it at La Cloche d'Or and is called: 15% fat TBOPOT (or it may be the brand name, I cannot read polish). I mix it with low-fat crème fraiche and a pinch of salt. For a 100g portion, it will provide ~16g of protein, 3g of carbohydrates, and 0.4g of fat. It is an excellent protein option for weight management, or build muscle mass.
• rolled oats. That is my source of carbohydrates every morning for the last 6-7 years. It offers slow-release energy, meaning you do not feel hungry for an extended period, and it helps sustain physical activity for a longer time. I use seasonal fruits, and sometimes I make overnight oats mixed with a protein shake (recipe and instructions below)
• canned tuna, available in jars. There are so many recipes I can make, such as baked pasta with tuna and cheese, a TunaCado sandwich, or use in salads (TunaCado recipe below)
• pickled beetroot. I love it! Apart from its vibrant colour, it is an excellent source of fibre, folate (B9), potassium, magnesium, iron, and vitamin C. Voila! Perfect for endurance sports and due to nitrate content which helps increase blood flow (more oxygen is transported through the body) resulting in decreased fatigue.
• Greek yoghurt, a fantastic product. You mix it with berries to transform it into a dessert, cucumber to make tzatziki (a side dish), marinating chicken, combine it with granola for breakfast, among other uses.

But as a rule of thumb, I always say to individuals I work with, when shopping, to choose the protein first and then build the meal around it. And, veggies and fruits should make up around 40% of the daily food intake.

How should people who work a lot, travel between countries, or eat out frequently organize their nutrition?

This issue often arises among athletes and non-athletes, and many people struggle to follow a diet or eat "healthy". I suggest doing meal prep by making a big batch of food and freezing it. Create non-perishable, backpack-friendly snacks like cereal bar (recipe below), protein bar, fruits, nuts, and veggies (carrot sticks, celery, cherry tomatoes, etc.). Also, do some research to see what is available near where you are staying/travelling. Are there markets or supermarkets? What type of food can you find? Planning. It sounds overwhelming, but in fact, it is not.

How can everyday life balance the gastronomic temptations of Luxembourg (pastries, sweets, wine) with a healthy diet?

I always say, food was created to keep us alive, bring us together, celebrate our culture and ancestors and to be ENJOYED. Always find the balance; keep in mind that quantity makes a huge difference.

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How does the diet of a professional athlete (e.g., rugby players) differ from that of an amateur who exercises a couple of times a week?

Fuelling athletes to perform and reach their best physical form varies significantly from sport to sport, and factors such as age, sex, body mass, and the phase of training can differ drastically. Some athletes require up to 7000 kcal per day, or even higher, while non-athletic people require much less energy. Rugby players have different body mass and composition based on the position they play on the field. Some need to be bigger and stronger, while others require speed, so they have to be lighter. Having more muscle means you are heavier and slower, which is not always an advantage. It really depends. In terms of food type, athletes consume the same foods as non-athletes, but the timing, macronutrient distribution and type of macronutrients are crucial.

Are there universal nutrition tips suitable both for athletes and people living a regular lifestyle?

Nutrition is individualised; we, as sport nutritionists, consider numerous factors when working with both athletes and non-athletes. However, the pillars of nutrition are: Whole Food first, then supplementation only if it is required by sport or mineral/vitamin deficiency if tested. Then, opt for seasonal fruits and vegetables that are locally sourced. Last but not least, homemade food. This is the best option because you have control over the ingredients and product quality.

Moreover, the most important and underrated factor is good sleep, which is universally important. The benefits of sleep include regeneration, recovery, improved metabolic health, and many other advantages. By good sleep, I mean adults should aim for at least 8 hours of sleep per night. This includes going to bed before 11 pm, putting your brain into rest mode 1 hour before sleep (turning off TV, mobile phone, or any electronic devices), using a good pillow and mattress, and keeping the room temperature below 20 degrees.

I recommend athletes take 60-40 minutes before bed, 30 - 40g of casein protein, which can enhance recovery. In its natural form, it is available in Greek yoghurts and milk. Another product I recommend is Magnesium spray applied immediately after a nice warm bath/shower, 30 minutes before bed.

Could you share a couple of simple and quick recipes that can be made from products available in any Luxembourg supermarket?

Overnight Oats

Serves: 1

TunaCado

Makes 3 portions

Cereal Bar

Serves 16