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How safe is lemon zest?

  1. Do you lose more weight by constantly changing diet? Is it best to drink fresh orange with breakfast? And is it dangerous to use grated lemon zest in a dish? Dietician Karine Hoenderdos provides expert and practical answers to questions about healthy eating.

Is it safe to use grated citrus peel in a dish?

  1. The grater of the outer layer of the orange, lime or lemon zest can give a dish that extra bit of flavor. However, citrus fruit growing often uses anti-fungal agents, which may still be present on the skin. Therefore, wash the skin of the fruit extra well before you start grating. Even better, you can choose to use organic citrus fruits; these pesticides are not permitted for cultivation, and the peels are therefore not 'Ê »contaminated' with toxic substances.

Is it true that fresh orange juice is best for breakfast?

  1. The morning is golden in the mouth, but ... it doesn't necessarily have to be golden yellow orange juice. It makes no difference whether you drink fresh orange juice in the morning, in between meals or with lunch. But of course it is a nice start to the day! Drinking orange juice offers two benefits: the vitamin C has a beneficial effect on iron absorption, making better use of the iron in the (breakfast) sandwich, and it is an easy way to get your daily portion of fruit. But drinking only fruit juices instead of eating fruit is not a healthy option: you miss the fiber of the pulp and also get quite a few sugars, because you can quickly squeeze three oranges for one glass. A glass of orange juice contains just as many calories as a glass of cola and is just as bad for the teeth. So enjoy fresh orange juice, but keep it to one glass a day.

Do you lose more weight by constantly changing diet?

  1. If you follow a strict slimming diet for a long time, it will have no effect in the long run: you no longer lose weight or gain something yourself. The main reason for this is that your body has become accustomed to doing it with fewer calories. Eating even less is not an option, as you run the risk of serious nutrient deficiencies. Ultimately, you will have to find a way of eating that suits you and keeps your weight stable. Research shows that successful people who drop out have a regular and 'normal' healthy diet, which they hardly change. It is certainly not advisable to follow a different diet after one diet. What is good: working on your muscle building, for example with resistance or strength training (equipment and weights). Because the more muscle tissue, the higher the metabolism, the more energy the body uses. And that gives a lasting slimmer effect.

What are the healthiest choices at the cheese shop?

  1. When it comes to fat content and number of calories, there is no difference at all between goat cheese, sheep cheese or 'regular' cow's milk cheese. It is true that soft, fresh cheese contains a lot of moisture and therefore much less calories and fat than hard cheese. This not only applies to soft goat cheese, but also to feta, cottage cheese or mozzarella, for example. Great choice for those who want to watch the line.

How do you notice that you have a vitamin deficiency?

  1. Because many processes in our body run on vitamins and minerals, a shortage of these can cause many different complaints. Well-known examples are anemia with a shortage of iron, scurvy with a shortage of vitamin C and muscle complaints with a shortage of vitamin D. If you suspect that your complaints are due to a shortage of vitamins or minerals, go to your doctor. In most cases, the deficiency can be demonstrated by a blood test. Keep in mind that vitamin deficiencies are relatively rare in the Netherlands. Those who eat a varied diet and are not sick will not quickly run into a deficiency. Exception: vitamin D. This vitamin is produced by the body itself under the influence of sunlight. As we age, the body does less well. That is why women from the age of 50 and men from the age of 70 are advised to take a vitamin D supplement daily.

  2. Because many processes in our body run on vitamins and minerals, a shortage of them can cause many different complaints. Well-known examples are anemia with a shortage of iron, scurvy with a shortage of vitamin C and muscle complaints with a shortage of vitamin D. Do you suspect that your complaints are due to a shortage of vitamin



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