Try to eat healthier
It is important to eat as much real, natural and unprocessed produce as possible. For a healthy diet, base your meals as much as possible on plant-based foods. Wholemeal products, vegetables, fruit and legumes are full of important fibres. It is also important that you get enough (vegetable) protein.
When eating, try to fill about two-thirds of your plate with vegetable products. Eating enough fruit and vegetables can be difficult. The Voedingscentrum (Nutrition Centre) advises eating at least 250 grams of vegetables and two pieces of fruit a day. Actually, it could be a bit more. But only a quarter of the Dutch population manage to eat those 250 grams a day. So we have some tips for you to eat more fruit and vegetables.
How do you eat more fruit and vegetables in one day?
Eat fruit at breakfast
For example, mix a kiwi or blueberry with quark or yoghurt, or put pieces of banana or strawberry on bread.
Eat vegetables for lunch
Vegetables are also great for lunch. For example, have some slices of cucumber, tomato or radishes on bread. Instead of bread, you can also opt for a salad, wrap or vegetable omelet.
Add fruit to your evening meal
Think of: apple through your red cabbage, mango through the couscous or strawberries in your salad, deliciously fresh!
Add extra vegetables to your evening meal
Prepare 2 types of vegetables at dinner instead of 1. Then have less potatoes, pasta or rice.
Choose healthy fruit or vegetable snacks
Eat an apple, banana, tomato, celery, radish or carrot instead of crisps and biscuits. Also delicious: 'vegetable chips' made from strips of carrot, sweet pepper and cucumber.
Get into the habit of eating fruit
Eat fruit when you get home from work, for example, or during your break. Or choose another fixed time. This way, eating fruit will automatically become a habit. Our advice is to eat as much fruit as possible and not to drink too much as a smoothie or fruit drink. The valuable substances for your body are better absorbed when you just eat a piece of fruit.
Buy a new type of fruit or vegetable with your weekly shopping
Try out different types of fruit and vegetables. Learn about new tastes and get more variety.
Vary your fruit and vegetables according to the season
There are different fruit and vegetables available in the supermarket every season. Try to vary by buying lots of seasonal fruit and vegetables. They are often tastier and cheaper.
Use frozen, jarred or canned vegetables without added sugars or salt
Not much time? Then choose pre-cut vegetables from the freezer or from a jar or can. Be careful, however, as these often contain added sugar and salt.
Eat products with vegetables in them
There are many products that have vegetables mixed in. For example: tomato sauce with extra vegetables, pizza with a cauliflower base, wraps with vegetables in it, courgette pasta, or cauliflower rice.
Healthy fats
It is also important to choose the right fats. Your body uses fat for energy storage, as a building material, for a better absorption of vitamins A, D, E and K and as protection against the cold and to protect organs and nerve cells. It is wise to eat mainly fatty fish such as mackerel, albacore tuna, salmon or sardines to get the right amount of fat. Eat fish at least twice a week to get enough Omega-3 fatty acids. Omega-3 contains polyunsaturated fatty acids and is very good for your health. Omega-3 fatty acids are the ideal protection against heart and vascular diseases, but also for example against arthritis.
Alpha-linolenic acid (ALA) is also an Omega-3 fatty acid. It is a vegetable and can be found in nuts, seeds and oils. Therefore, fry in olive oil instead of butter. And a handful of (unroasted and unsalted) nuts is a very responsible snack. But stick to a handful, because nuts are high in calories.
Dairy products
Many dairy products, such as yoghurt, milk and cheese, are enriched with vitamin D. We mainly get vitamin D from sunlight, because our skin produces it itself. Unfortunately, we don't get enough vitamin D that way. It is therefore important that you take in dairy products to which vitamin D has been added on a daily basis.
Drink enough water
This may go without saying, but many people tend to gravitate towards other drinks that taste good. Our bodies need about 2 litres of water a day. You bet that makes you feel fitter! Make sure you always have a jug or bottle of water at hand, this way you will unconsciously drink more water.
