Healthy eating: eat several small healthy portions!

1. We are always busy, so the first thing that is often forgotten is the food. At best, something is quickly stuffed into what is often not the healthiest food. Of course, this does provide some nutrients, but it could be so much better! Eating is not just a question of survival, but also a question of quality of life.

2. We are always busy, so the first thing that is often forgotten is the food. At best, something is quickly stuffed into what is often not the healthiest food. Of course, this provides some nutrients, but it could be so much better! Eating is not just a question of survival, but also a question of quality of life.

1. At least if you eat healthy and spread the eating moments as much as possible over the day.

1. Why spread the food over the day? It may sound illogical and contradictory, but the basis of effective and responsible eating is to eat very often.

1. Let's be clear: I'm not talking about a LOT of food here, but clearly eating VERY OFTEN. Very often eating times are limited to 2 or 3 times a day, if all goes well. All too often this is not achieved due to lack of time. Always busy-busy-busy, and never a moment for yourself.

2. Let's be clear: I'm not talking about a LOT of food here, but clearly eating VERY OFTEN. Very often eating times are limited to 2 or 3 times a day, if all goes well. All too often this is also not achieved due to lack of time. Always busy-busy-busy, and never a moment for yourself.

1. As a result, you either end up with a terrible snack in between, or you end up gorging yourself with dinner because you are so hungry. Both cases are not good for the body.]

2. As a result, you either end up with a terrible snack in between, or you end up gorging yourself at dinner because you have such an appetite. Both cases are not good for the body.]

1. Let me explain why it is much better for your health to have several meals a day.

It keeps your metabolism active

1. The moment you eat too little, simply because you don't have time or you are working on a calorie-restricted diet, your whole body goes into standby mode. If you eat too little, that is a primal signal to the body that there is little food available, so that your body immediately starts to use the fat stores very sparingly.

2. The moment you eat too little, simply because you don't have time or you are working on a calorie-restricted diet, your whole body goes into standby mode. If you eat too little, it is a primal signal to the body that there is little food available, so that your body immediately starts to use the fat stores very efficiently.

1. And that, especially if you want to reduce your belly fat, is exactly what you DON'T want. By eating regularly, you signal to your body that food is plentiful, and that your body does not need to be thrifty with its reserves of body fat.

1. By eating more regularly, so several meals a day, you tell your body that there is plenty of food, so that more fat is burned below the line. As a result, your metabolism, or your metabolism, will continue to work in a stable, efficient and optimal way without significant peaks and troughs.

2. By eating more regularly, so several meals a day, you tell your body that there is plenty of food, so that more fat is burned below the line. As a result, your metabolism, or your metabolism, will continue to work in a stable, efficient and optimal way without significant peaks and dips.

1. This ultimately burns more calories both when your body is active and when you are at rest.

2. This will ultimately burn more calories both when your body is active and when you are resting.

1. If you have a small meal several times a day, you will feel many times better. The reason for this is that your blood sugar level remains stable, without peaks and troughs. The direct consequence is that your body has to produce much less insulin to deal with the peaks in particular, so that you ultimately have much more energy left for other things.

2. If you have a small meal several times a day, you will feel much better. The reason for this is that your blood sugar level remains stable, without peaks and troughs. The direct consequence is that your body has to produce much less insulin to deal with the peaks in particular, so that you ultimately have much more energy left for other things.

1. It is a fact that the production of insulin to combat those peaks takes an awful lot of energy.

2. It is a fact that the production of insulin to combat those peaks takes a lot of energy.

1. Your digestive system also benefits from several meals a day. If you eat one very large and heavy meal, which also consists of several components, your digestive system has a lot of trouble processing all that.

2. Your digestive system also benefits from several meals a day. If you eat one very large and heavy meal, which also consists of several components, then your digestion has a lot of trouble processing all that.

1. This takes enormous amounts of energy, mainly due to the hard work of the stomach and intestines. This results in the well-known â € ˜after dinner dipâ € ™, a very tired feeling after you have eaten heavily. In addition, you no longer feel like moving after a large meal, which only causes fatigue, let alone in sports.

1. Muscles? I don't need that at all, you probably think. But then you are completely wrong. Muscles are, for obvious reasons, also incredibly useful for burning calories. The more muscle and muscle mass you have, the faster and more efficiently your digestion will work, and therefore the more efficient the calorie burning. Even when you are not making an effort!

2. Muscles? I don't need that at all, you probably think now. But then you are completely wrong. Muscles are, for obvious reasons, also incredibly useful for burning calories. The more muscle and muscle mass you have, the faster and more efficiently your digestive system will work, and thus the more efficient the calorie burning. Even when you are not making an effort!

1. If you eat too large portions, the amount of food in your stomach puts pressure on the mucous membrane, the connective tissue layer and the muscle layer of your stomach wall. The longer and the more often this pressure is present, the weaker the stomach wall will become. The result is a flaccid, "overblown" stomach, which also requires more and more food before you feel full.

1. Snacking in between is actually the worst thing you can do for your body. If you don't eat regularly, you are going to have a certain â € draftâ € ™. If you are not prepared for this, the walk to the nearest machine is made very quickly. So spread your meals well throughout the day, with healthy snacks, and you'll forget about the whole candy machine after a few days.

1. The previous 5 points make it very clear that you should think more about when you eat something. But what should you eat? To make this clearer, I made a fictional one-day layout. Times are of course flexible, but it is important not to have more than 3 hours between meals.

1. In addition, two other points are important: Start the day with a good breakfast, and end the day with something light.

1. It is well known, but breakfast is one of the most important eating moments of the day. Did you know that people who do not eat or do not eat enough breakfast are four times as likely to become overweight? Your body needs to wake up, and you can only do that by eating a hearty breakfast.

1. Of course, it is not the case that you just have to wake your head with a shot of caffeine, but your digestive system also needs a shot. You can only do this by eating a fiber-rich breakfast. In any case, take a wholemeal sandwich with a low-calorie topping and a nice piece of 30+ cheese.

1. If you are not a fan of bread, you can also start with a bowl of Swiss muesli, supplemented with (low-fat) yogurt. The disadvantage of most breakfast cereals is the fact that, in addition to fiber, also high in sugars and calories.

1. Better to go for oatmeal instead of muesli, because you do need carbohydrates for energy in the morning. Did you know that oatmeal can even lower your cholesterol? Kill two birds with one stone.

1. Complete this with a glass of tasty unsweetened almond milk. While coffee is the most favorite beverage for breakfast, it is not the best choice. It is better to have a cup of tea, preferably green tea.

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1. 10.00 am: Healthy snack Around this time, 3 hours after breakfast, your body needs new foods to keep digestion up and running. A cup of coffee or a cup of tea is inevitable around this time. Supplement this with, for example, some nuts or some fresh fruit. A spelled sandwich with fish would also be a good idea.

1. Lunch is the second important meal of the day. A good lunch should ensure that you do not immediately feel hungry around 3 or 4 o'clock, which will make you sprint to the candy machine again.

1. A good lunch could consist of, for example, a fruit salad, 2 whole wheat or spelled sandwiches with lean savory toppings, a cup of kefir or just a glass of water and possibly coffee or green tea without sugar.

1. Of course you can always go for a fresh salad! You will immediately receive all important vitamins and minerals!

1. Usually at 4 o'clock the man comes with the hammer: You get tired and your stomach almost inevitably starts to grunt again. A sign that your digestive system wants to work. You can use the same advice for this as described for the healthy snack at 10:00. Try to avoid the sugar in the coffee or tea.

1. The warm snack in the evening is usually the biggest meal of the day. Try to narrow this down a bit by making it a lighter meal, with a healthy snack later in the evening. You can also choose to postpone dessert and have it as a snack at 9:00. Eat a lot of vegetables and a modest piece of chicken. Combine this with sweet potatoes, whole rice or whole wheat pasta.

1. In addition to the traditional cup of coffee or tea, without sugar of course, you can now take your dessert from the warm bite. Whatever you eat, make sure it is very light. A heavy snack is not a good idea at this time, because the night should also be a moment of rest for your digestion. After this snack it is important that you do not go to 'sweets' anymore.

1. The cocktail nuts and the chippies are tempting of course, but it is better to leave them in the cupboard or not to buy at all.

Conclusions and recommendations

1. Healthy eating, in combination with spreading meals over the day, is not the only thing that is important. In addition, you must also exercise enough. For example, go for a brisk walk during your lunch break and eat your sandwich on a picnic bench in the open air. Not only better for your body, but it will also improve your mood and give you renewed energy to get through the afternoon of hard work.

1. Do you have any good tips? Let me know by leaving a comment below! Sharing via social media is always very much appreciated!