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Healthy Eating: 25 Simple Tips + 8 Recipes

Healthy eating is important for a healthy body and mind. Unfortunately, in the Netherlands, it is all too easy to eat unhealthy food. Even if you think you are eating healthy.

This can make it difficult to eat healthy and can even be demotivating.

Whatever reason you have for a healthy diet, adjusting your diet will give you all kinds of health benefits. Your blood pressure normalizes, your cholesterol reaches a healthy level and if you are overweight you can lose weight by eating healthy.

To help you with your goal of buying healthy food and sticking to it, I've listed 25 simple tips.

What is healthy food?

First it is important to consider what healthy food is and when you can say that you eat healthy. Healthy food is food that contains vitamins, minerals, healthy fats, proteins and fibers.
First it is important to consider what healthy food is now and when you can say that you eat healthy. Healthy food is food that contains vitamins, minerals, healthy fats, proteins and fibers.

Healthy food is not full of unhealthy additives such as added sugars, trans fats and saturated fats. Healthy food does have carbohydrates, but along with dietary fiber, so that those carbohydrates are slowly absorbed by your body.

This will give you energy for a longer period of time and you will also get less hungry.

Healthy eating supports your body in all its functions and does not work against your body. Vegetable proteins, for example, are often just as good for the muscles as animal proteins, but have a lesser effect on cholesterol, so that it does not or hardly rise.

Diet with fiber ensures that your blood sugar level remains stable. This is very good against cardiovascular disease because it prevents inflammation in the body.

If you have a high inflammatory value in your body as a basis, this can damage your blood vessels, causing you to suffer from plaque formation by cholesterol more quickly. The inflammation provides a hold for the cholesterol in your bloodstream.
If you have a high inflammatory value in your body as a basis, this can damage your blood vessels, causing plaque formation by cholesterol more quickly. The inflammation provides a hold for the cholesterol in your bloodstream.

So it is essential to keep those ignition values low.
So it is essential to keep those ignition levels low.

Food with natural sugars and fats is stored in your fat cells less quickly than food with trans fats and glucose syrup and other added sugars. This is because the human body has been tuned to the natural sugars and fats for tens of thousands of years and therefore does not really know what to do with the new fats and sugars that have only been added since the industrialization of food. That was only three generations ago. So that natural selection may not have done its job so quickly in giving you an optimal body for those changes.
Food with natural sugars and fats is stored in your fat cells less quickly than food with trans fats and glucose syrup and other added sugars. This is because the human body has been tuned to the natural sugars and fats for tens of thousands of years and does not really know what to do with the new fats and sugars that have only been added since the industrialization of food. That was only three generations ago. So that natural selection may not have done its job so quickly in giving you an optimal body for those changes.

Because it is easy in the supermarket to buy food with added sugars without knowing it (such as in chicken and even steak, yes really!) In this article you will get all the tips you need. have to eat healthy.
Because it is easy in the supermarket to buy food with added sugars without knowing it (like in chicken and even steak, yes really!) In this article you will get all the tips you need have to eat healthy.

Healthy eating tips

Healthy eating starts in the supermarket and your shopping list. I myself notice that if I have unhealthy food at home, it is very difficult for me to resist. That's why I try to only stock up on healthy food in the supermarket, so it's a lot easier to stick to a healthy diet at home.
Healthy eating starts in the supermarket and your shopping list. I myself notice that if I have unhealthy food at home, it is very difficult for me to resist. That's why I try to only stock up on healthy food at the supermarket, so it's a lot easier to stick to a healthy diet at home.

It is nevertheless useful to first identify what you eat. This makes it easier to determine which unhealthy foods should be replaced by healthy foods.
Nevertheless, it is useful to first map out what you eat. This makes it easier to determine which unhealthy foods should be replaced by healthy foods.

Determining your diet is a way to hold up a mirror to yourself. To determine your diet, you eat what you always eat for a week, but keep a close eye on this.
Determining your diet is a way to hold up a mirror to yourself. To determine your diet, eat what you always eat for a week, but keep a close eye on this.

You can do this by writing in your diary what you ate that day or by saving it somewhere. For example, I have Evernote on my smartphone where I can easily make notes, so I can keep track of my diet even on the go.
You can do this by writing down what you ate that day in your diary or by saving it somewhere. For example, I have Evernote on my smartphone where I can easily take notes, so I can keep track of my diet even on the go.

That's how I found out that I ate a piece of chocolate every day and sometimes a whole bar. Usually it was a small piece each time, but that piece was big enough for me to continue to suffer from acne.

Another example is that of a good friend of mine. He was actually already eating very healthy, he thought, and yet his doctor told him he had too high cholesterol. When he checked what he actually ate, he found out that he was eating up to three bowls of Greek yogurt every day, and that still contains fat.
Another example is that of a good friend of mine. He was actually already eating very healthy, he thought, and yet his doctor told him that he had high cholesterol. When he checked what he actually ate, he found out that he was eating up to three bowls of Greek yogurt every day, and that still contains fat.

And twice a week he went to the fishmonger for a fatty fish, but it was fried so that he might as well have eaten chips twice a week.

Since then he eats a maximum of 1 bowl of Greek yogurt and bakes the fish himself so that he knows that the fish is not soaked with frying fat.

Once you have established your diet, you can find out what you should actually cut out and replace. So I had to replace those chocolate chips and now eat a piece of fruit, like an apple or melon, instead. I also noticed that when I made a pot of tea I ate a lot less chocolate.

Pay close attention to whether you eat a lot of food with added sugars, trans fats or saturated fats. You should scrap this food or replace it with healthier alternatives.

Soft drinks (and also fruit juice) are best substituted for water or tea. You can replace snacks such as a piece of chocolate with an apple, carrots or cucumber. You are really just as full of it, but you are now getting healthy substances.

Dark chocolate of at least 80% cocoa is also a good alternative if you eat a piece of chocolate every day, but this also has a lot of calories. So resist the chocolate bar for a healthy diet.

Are you the kind of person who has filled half the plate with meat and then a quarter of potatoes and a quarter of vegetables? Then you actually eat far too few vegetables and too much meat.

The ratio you want to see on your plate is: Half vegetables, a quarter (lean) meat or fish and a quarter slow carbohydrates.

I am not a fan of potatoes at all and have therefore replaced them with sweet potatoes or beans. Beans are also rich in fiber and make you feel full.

Just eating healthy and lean food can make your body feel like you're on ration. As a result, your fat burning can slow down because your body feels that it needs to retain energy. This can make you gain weight unintentionally, which is something you don't want when you start eating healthy.

That is why it is important to signal your body that there is enough food in your life. That's why most diets have 1 cheat day per week. This is a day when you can eat unhealthy food. This is the day you order that tasty pizza, this is the day you go out for dinner and don't pay much attention.

This is the day you signal to your body that you are living in the horn of plenty.

But this is not the day to stuff yourself completely. This is just the day you do grab a second piece of chocolate and have a greasy bite during dinner.

If you only eat unhealthy things all day long, you will nullify all the good effects of healthy eating during the week. Try to keep it only at dinner or in the evening during your favorite series. Because in 1 hour you work a lot less away than in a whole day.

And yet that one peak in the food supply is enough. In this way your body receives the signal that there is sufficient nutrition in your environment, so that you do not end up in emergency mode.

As I wrote, healthy eating is more difficult than you think at first. Unfortunately, unhealthy things are added to many healthy foods. I found out a while ago, for example, that dextrose or even glucose syrup or invert sugar is added to chicken fillet.

Chicken fillet is a lean piece of meat that I often recommend and that is why I was very disappointed with it. This is not usually the case with free range or organic chicken, but read the label carefully to make sure nothing has been added to your diet.

Because dextrose is also very often added to organic food, it should not have the predicate organic in my opinion.

When something ends in -ose, an artificial sugar is usually added.

Another discovery I recently made is that beef, without marinade in the supermarket, often consists of only 89% beef. So for 11% there is something different in the meat than you think. For example, a coloring agent to make the meat redder than it is.

That's more than a tenth of a mess added to that product. Let that work on you for a moment, more than ten percent!

Pork is usually the least contaminated with added junk such as corn syrup, but that is by nature the least healthy piece of meat.

So switching to pork is not the best option, I just mention it to illustrate how the food industry works. Namely adding as much weight as possible in the form of additives. A lean piece of veal is more expensive than a pork steak, so a load of weight is added to that lean veal burger to increase the margin.

With pork, the rumbling with the meat does not yield enough because the meat itself is cheap, so you see fewer additives. The same goes for turkey, which is already cheap and so less messed with.

Even with healthy sandwich fillings, anything can be added. Peanut butter, for example, often contains trans fats because 100% peanut butter contains a lot of oil (healthy fats) and people are no longer used to stirring it first. Still, 100% peanut butter with those unsaturated fats that make it a little oily is much healthier than less oily peanut butter with all kinds of additives.

When it comes to your health, don't you give that pot a stir? I usually have 100% peanut butter with chunks.

Anyway, something that you have to shake or stir before use is a good indicator of the absence of stabilizers and emulsifiers, two additives that ensure that a food product is nicely homogeneous and not after a night in. the refrigerator needs to be shaken again.

You just don't want these additives in your body, just shake it!

The place where temptation strikes par excellence is the supermarket. Products have the nicest packaging. In addition, there are all kinds of benefits that you can take advantage of and you will be bombarded with subtle advertising.

That's why I often notice that if I don't have a shopping list I let myself be guided through the supermarket like a sheep and still buy the unhealthy things on offer. Such as a Mediterranean spread for toast. At first glance, you think it is healthy, but then you read the label and find out that it contains all kinds of gum.

There is even a type that is used in the oil industry to make the wall of the well stable. You don't want to eat them, do you? I mean, how cheap and unhealthy you want to make ingredients. Then they might as well put sand or clay in your diet.

In addition, you are sometimes hungry, so you still buy those chips, but then those vegetable chips because they are the healthiest. WRONG! Okay, it might be the least unhealthy thing there is, but it's still not healthy!

So stick to your shopping list and take it with you as a reminder and to keep yourself in check when you go shopping hungry.

Recently the disk of five was adjusted by the nutrition center. They have reduced the amount of dairy products, but instead of that glass of milk it is better to have a cup of tea. I am glad that the disk of five is now more in line with what is really healthy.

But beware, the disk of five belongs to the nutrition center, and it is certainly not objective, the nutrition center still claims that margarine is better than natural products such as butter and coconut oil. so critical!

The disk of five is a means that you can use to check whether your portions are too large or too small. The Netherlands is a real cheese country and that is a shame, because it is precisely the amount of cheese that must be reduced.

What should be eaten more are nuts, but no more than a handful a day, and legumes, such as green beans.

The way to eat enough vegetables in a day is to have a smoothie every day. You would prefer it to be green, but depending on the ingredients, it can also turn out pink, purple or even brown.

Most importantly, the smoothie consists of half of leafy vegetables. The most popular ingredient is spinach, but I regularly alternate that with raw endive, iceberg lettuce or even kale. This can sometimes be a bit bitter and that's why I always add half a banana to make the taste a bit bearable.

In the recipes at the end of this article I also added a few smoothie recipes.

Healthy eating with an eating schedule

Sometimes eating healthy eating yourself is very difficult, because you may lack creativity, so I have some tips for healthy eating with an eating schedule.

What I mean by this is that you shouldn't eat the same thing every week. Every week you set a new schedule so that your healthy diet is as varied as possible.

If you eat according to the season, this almost goes without saying and you can also buy fresh vegetables and fruit from the region as cheaply as possible. So that's good for your wallet and the environment.

Determine your breakfast, lunch and dinner for each day of the week. You can also add snacks in between.

Living alone on breakfast, lunch and dinner is sometimes very difficult. It is not for nothing that terms such as coffee time exist. Snacking often takes place between breakfast and lunch and also between lunch and dinner. You can also add these snacks to your schedule, but you can leave them out so that you still have the feeling that you can make a choice on the day itself.

Just make sure those snacks are healthy. I often have a piece of fruit or a smoothie as a snack. If I don't have time, I take a handful of nuts.

The cheat day may not be the day to indulge, but it may not be the day to hold back completely. Not only is it good to keep your system out of emergency mode, it is also when you reward yourself for doing so well with your health all week.

Sewing out a bag of chips is something you do on cheat day. I always practice the cheat day with my partner so that that whole bag of chips becomes half a bag of chips.

Make sure your partner or housemate is participating. Achieving your healthy goals is half as difficult if you have someone who supports you in your goals or even better who is also participating in a healthier diet.

This way you can motivate each other and you can also hold each other accountable for bad eating behavior. It is sometimes easier not to buy that bag of chips because you know that you are not only polluting yourself with that junk, but also your partner or even your children, you don't want to do that to someone else, do you?

Eating healthy for weight loss

It is sometimes said that 80% of weight loss is due to nutrition and only 20% due to extra exercise. If you want to eat healthy to lose weight, I have a few tips for you.

Meat is something that is often eaten daily in the Western world. The human body actually does not need this at all. Occasionally, but not daily.

If you want to lose weight, cutting out meat is one way to cut back on calories. Moreover, you are forced to eat less fat and salt, which is often present in meat. This means that you eat less fat and because you eat less salt, you also retain less moisture.

Moreover, the substances for which you eat meat, such as proteins and vitamin B12, are also found in dairy products, eggs and occasionally some fish.

If becoming a vegetarian doesn't help you lose weight, you can go a step further and become vegan. As a vegan you leave all animal products standing. As a result, you eat much less fat, salt and animal proteins. It is then very important to get the proteins from plants, such as avocado and nuts.

Please note! A vegan diet can lead to a shortage of vitamin B12, calcium and vitamin D (in winter). Usually these substances are added to milk substitutes such as coconut milk, almond milk or rice milk. This is stated on the packaging, but make sure that it does not contain all kinds of unhealthy additives.

You can also continue to eat, but try replacing animal proteins with vegetable proteins. This often also has the advantage that it stabilizes your cholesterol.

By leaving milk products it is possible to lower your inflammation levels, an indication of your overall health. The China Study shows that people who drink and eat a lot of milk products have more growth hormones.

As a child this is okay, but as an adult you have grown and these growth hormones that you get from the milk and cheese interfere with normal processes in your body.

This increases the risk of inflammation and worse diseases than if you leave those products alone.

Nuts are delicious and healthy. This allows you to quickly reach for nuts as a snack substitute. Unfortunately, nuts are high in calorie count.

Did you know that a jar of peanut butter can easily contain 2000 calories. That's enough for a whole day!

Even a bag of nuts can easily contain 1000 to 2000 calories. That is why the advice for healthy eating is: Really only 1 hand a day! That way you get all the good substances from nuts, without eating too many calories that can lead to overweight.

Research also shows that people who eat 1 handful of nuts every day live longer than people who don't.

Healthy eating during pregnancy

The most important phase of your life is of course when you reproduce. At least, evolutionarily speaking.

Ultimately, all living things on Earth, from the bacteria that live three kilometers in the Earth's crust to the blue whales that roam the oceans, are programmed to transmit their DNA.

Chances are you are no different. This phase in your life is so important that I would like to mention it separately.

Healthy food can make all the difference to your offspring whether they start life with a head start or a delay.

During pregnancy you eat for two. This means that everything you eat and even breathe also ends up in the fetus. That is why it is so important not to smoke during your pregnancy. I have two important tips for eating healthy during your pregnancy.

Folic acid is important for the development of the fetus. If you eat too little folic acid, there is a greater chance that your child will be born with an open spine. That is why it is important to get extra folic acid from food.

Folic acid is found in:

A varied diet should therefore already provide sufficient folic acid. You can also take extra folic acid tablets to be on the safe side, especially at the beginning of your pregnancy. Always ask your doctor what is the best choice for you.

When you are pregnant, you may suddenly feel like a treat. For many women, something suddenly becomes tasty that you don't actually eat that often, like pickles.

When you get hungry, always try to go for the healthy variety. Because all added sugar and trans fats also end up with your unborn baby.

Order healthy food

Sometimes you just don't feel like cooking and want to order something. Most people quickly end up with a pizza or Chinese food. That is of course not the healthiest choice. That's why I have a few tips for ordering healthy food.

Fortunately, there are more and more people who want to eat healthy and there is something in the Netherlands called market forces. If there is (a lot) of demand for something, someone will automatically come to fill that gap in the market. As a result, you suddenly see many trendy bars and restaurants that focus on healthy food.

Search the internet to see if there is a trendy salad bar or soup bar near you where you can order healthy food. By ordering food from such a restaurant you have the convenience of a pizza, but with the health of cooking at home. It may even taste better than making it yourself and you will come up with new ideas if you want to cook at home.

Do you order food with friends and do you have to go with something unhealthy? Then go for a vegetarian dish. This automatically contains less salt and fat. Obviously this is still not the healthiest of all, but it is the least unhealthy.

Healthy eating

Sometimes there is something to celebrate and what better way to do that than by going out for dinner. You will be served wonderfully, there is a great cook at work for you and you can catch up with your table mates. Unfortunately, eating out is another puzzle to keep it healthy. That is why I have a number of tips that will help you to eat healthy, which is much easier than ordering healthy food.

Research shows that if you eat a low-fat soup for the main course, you will be full more quickly and therefore eat fewer calories. If you have the choice to eat a low-fat soup beforehand, my advice is to do it.

If you are not sure whether a soup is lean or not, remember that all soup with cream in it is full soup. So leave it and choose something else. Usually vegetable soup and chicken soup is lean.

A salad is always a healthy choice. Salads contain leafy vegetables that are often full of fiber and important vitamins and minerals. Moreover, in a restaurant you often get such a large plate of salad that it is also filling.

A while ago I went out for dinner with friends who all ordered an omelet or fries and I was one of the few to go for a salad. You should have seen them look jealous in the end! Because he was delicious and healthy, they secretly wanted that too.

Who knows, maybe your table companions will join you next time.

Can you get something with fish in the restaurant? Then that is a healthier choice than meat. Fish contains important omega 3 that is good for the brain. Moreover, there are also fewer calories in fish than in meat.

The bun with herb butter that is often served in restaurants is very friendly, but you better leave it alone. Especially if it is a white sandwich, because it contains fast carbohydrates that cause your blood sugar to spike.

This is unfortunate because it causes your ignition values to rise again. If they stay high, it can cause damage to your arteries, causing cholesterol to stick and narrowing your arteries.

A brown bun is possible, because it contains fibers that ensure that the carbohydrates are absorbed slowly by your body, so that your blood sugar level remains more stable.

Nevertheless, such a herb butter sandwich remains unhealthy. That herb butter most likely just comes from the wholesaler and is nothing more than a collection of fats and added flavors. It is not without reason that you get it for free.

What I always do is leave the herb butter for what it is and wait for the soup to be served. Then you can break that yummy brown baguette and dip it in your soup. That is delicious!

Eating out often includes an alcoholic snack or soft drink. This is not a wise choice. Alcohol is full of empty calories that are instantly converted into fat, and soda is basically the same as drinking a cup of sugar. With all its consequences, such as a greater risk of obesity and type II diabetes.

It is better to drink green tea or water when going out for dinner. This hydrates your body and contains no calories. Tea often also has other beneficial substances, such as antioxidants, that protect you from free radians.

And more importantly, tea is tea, not much can be explained by the food industry.

Recipes for healthy eating

As promised, I am giving away a number of healthy recipes that you can use to eat healthy from today. I'll give 2 smoothies, 2 breakfasts, 2 lunches and 2 dinners that you can use for inspiration.

Smoothies

Smoothies are the way to quickly eat extra fruits and vegetables. By taking a smoothie every day, you automatically get a lot more healthy nutrients than if you don't. That's why these two super healthy smoothies for extra vitamins, minerals, fiber and moisture.

For this smoothie you put a banana, without peel, a handful of blueberries, lots of raw spinach and a splash of water in a blender or smoothie maker. You turn it on until you still have some green things but it is nice and liquid.

It is necessary to keep seeing pieces of spinach because otherwise the fibers will become too small to do their job properly, which is to slow down and improve the absorption of the nutrients. The fruit contains a lot of sugar and that can cause a spike in the blood sugar level. The fiber from the spinach prevents this.

Ingredients:

Why healthy?

Wash the spinach leaves. Wash the blueberries. Peel the banana and add all ingredients to the blender with half a cup of water. Blend until you have a smoothie, but you can still see the spinach pieces.

This smoothie is a lot fresher and slightly more sweet and sour than the previous smoothie.

As with the previous smoothie, it is important that the iceberg lettuce does not become completely invisible. It is important that the pieces remain intact for the fiber so that you can properly absorb all the nutrients from this smoothie.

Ingredients:

Why healthy?

For this smoothie you cut a washed apple into pieces. Put your pieces of pineapple and a banana without peel in the blender. The best is a fresh pineapple, you can get it out of its jacket with a sharp knife. It is best to cut the bottom off first so that it stands firmly on your cutting board when you cut the skin off.

It is even more fun to use a pineapple cutter to conjure up those beautiful slices from the pineapple yourself.

Then add a lot of (washed) iceberg lettuce for the fiber and blend.

Breakfast

Breakfast is often referred to as the most important meal of the day because it helps you start the day. You get your body out of sleep mode with a good breakfast and that accelerates your metabolism again.

Your liver stops supplying your body with glucose and you have to get your energy from food again.

To make sure you can enjoy your breakfast as healthy as possible, I have a few recipes for you that will get you started with energy.

A delicious healthy breakfast is spelled bread with cucumber and tomato slices on which you add a few walnuts. The spelled bread functions as a base again because of its great properties. Spelled bread, for example, contains magnesium which is great for reducing muscle tension. The cucumber not only provides a fresh taste but also folic acid, especially when you are pregnant folic acid is very important for the development of the fetus. The tomato slices give some extra flavor and are full of vitamin C, which is good for your immune system. By adding walnuts you have a great breakfast.

Walnuts, for example, contain a lot of potassium, which can improve blood pressure within a few hours of eating walnuts.

Ingredients:

Why healthy?

Wash, peel and slice the cucumber. Wash the tomato and cut it into slices. Top the spelled sandwich with the cucumber slices, tomato slices and walnuts.

Despite the delicious fresh breakfasts, you can sometimes feel like something else. In that case, you can also start the morning with a bowl of rice milk. Rice milk is a good source of minerals, fiber and many B vitamins, which is good for feeling full and for your resistance. For sweets and vitamins you can add a handful of blueberries to the rice milk. You can add the almonds for important minerals and the important omega 3 unsaturated fatty acids.

Ingredients:

Why healthy?

Put a cup of (whole grain) rice with three cups of water in the blender, it is best to let the rice soak for an hour. Then turn on the blender and pour the rice milk through a filter bag into a bowl. Just squeeze hard and you have delicious fresh rice milk. Add a handful of washed blueberries and a handful of almonds. Stir well and enjoy!

Lunches

Lunch is the time to recover from the morning and recharge before noon. Lunch is for the time to eat the salad. That's why I've come up with two delicious salad lunches for you.

Oak leaf lettuce has a stronger flavor than the watery iceberg lettuce. Oak leaf lettuce is also different from normal lettuce because oak leaf lettuce is more red in color. Oak leaf lettuce contains large amounts of phosphorus, magnesium, copper and zinc.

These minerals are important for the energy supply in your body, building cells, for example of your bones, but also for beautiful strong hair and nails.

In addition, these minerals are also important for your nervous system, especially the transmission of signals is very dependent on adequate mineral intake. Minerals such as copper are needed for the proper transport of oxygen and for the production of red blood cells.

Onions are so very healthy because they have a naturally anti-inflammatory effect, this is because onions contain niacin. Tomatoes are actually the basis for a healthy salad because tomatoes contain lycopene, which is the substance that makes the tomato so red. Lycopene is a very powerful anti-aging antioxidant, so if you want to have and keep beautiful healthy skin, eat tomatoes regularly!

The cashew nuts provide you with vegetable proteins and unsaturated fatty acids. In addition, cashew nuts contain a lot of fiber so that you can have the energy of the fruit salad even longer.

Ingredients:

Why healthy?

Wash the oak leaf lettuce well and pull the leaves off the trunk. Wash the leaves one more time and tumble dry in the salad dryer, I always found such a salad dryer completely over as a child, and I always had to dry the lettuce and turn it as hard as possible.

Peel the onion and cut it into pieces. Crush a handful of cashews with the side of a large knife. Mix the onion and cashew nuts into the lettuce and eat.

Another tasty salad is the one with tuna, walnuts, tomato and pepper. Again you can choose from all types of lettuce, but if you want to eat in season you should actually choose lamb's lettuce. It also contains a lot of iron.

The tuna with this salad gives you a full feeling and healthy omega 3, which are necessary for the proper function of your brain.

The walnuts provide extra flavor and important minerals such as potassium and magnesium. The tomato is of course also part of it because of, among other things, the vitamin C and the pepper makes everything just a little bit better.

Ingredients:

Why healthy?

Wash the lettuce, peel the outer leaves of the lettuce and cut the lettuce leaves into strips. Wash and dry again in the salad dryer. Wash the tomato and slice the tomato, drain the tuna and add the tuna, walnuts and tomato slices to the salad. Season the salad with pepper.

Dinners

Dinner is great for catching up on the day and reflecting on what you did. To enjoy a good dinner in a healthy way, I have devised two vegetarian recipes that are easy to prepare.

Vegetables are actually the best for humans. Therefore a delicious vegetable dinner. Chicory may not be the most favorite vegetable in the Netherlands, but it is super healthy. Did you know that chicory helps against malaria? This is more common with bitter vegetables, but that taste must of course be balanced and red cabbage is very suitable for that with its sweet taste.

Red cabbage is also packed with antioxidants. Leeks often help a good feeling of fullness, so that ingredient cannot be missed. Leeks are one of the few vegetables that contain fat, so if you eat vegetarian or even vegan, this ingredient cannot be missed from your diet.

Ingredients:

Why healthy?

Peel the outer leaves of the red cabbage and cut off the trunk. Cut the red cabbage into strips and wash the strips again. Peel the outer leaves of the chicory and cut off the stem.

Also cut the chicory into diagonal strips and wash well. Cut the stem and leaves off the leek and remove the outer skins. Cut the leek into rings and wash well. Now you have all the ingredients ready to stir-fry in coconut oil. Enjoy your meal!

Brown rice, Brussels sprouts and cauliflower

Sometimes you also want to eat a little carbohydrates, especially if you exercise a lot that is one way to keep your blood sugar level, but to prevent large fluctuations it is important that you eat the carbohydrates eat with fiber so that your blood sugar does not get strange spikes. You get more of that with brown rice than with white rice.

Brussels sprouts are also a super healthy vegetable and delicious with rice. Brussels sprouts are full of vitamin C and are therefore really good against free radicals. For an extra portion of vegetables, go for cauliflower. Cauliflower is not only tasty, it is also healthy because of the folic acid, which is important if you want to conceive.

Ingredients:

Why healthy?

Boil the brown rice in a pan with water. Wash the sprouts, remove the outer leaves. Cut the florets from the stem of the cauliflower and wash the cauliflower florets. Place the Brussels sprouts and cauliflowers in a large pan with water and cook until tender. Drain the rice and vegetables and eat!

Finallyâ €!

With all these tips and recipes you should be able to eat healthy. Healthy eating is mainly a matter of leaving added sugars and trans fats. Eat a lot of fruit and vegetables and everything will be fine.