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Vacation kilos? That's not how you get them

  1. That belt that needs a little looser, those pants that just need to be something more pinches the legs. Do you recognize this at the end of the holiday and are you fed up with it? With these tips you will also fit at the end of the holiday always in your clothes.

  2. That belt that needs loosening a little bit, those pants that just need to be something more pinches the legs. Do you recognize this at the end of the holiday and are you fed up with it? With these tips you will also fit at the end of the holiday always in your clothes.

Tip 1: 3x a day, also during the holidays

  1. Try to stick to your normal rhythm of eating 3 times a day as much as possible: breakfast, lunch and dinner. This way you can avoid eating unnoticed all day, and maybe even more than you want.

Tip 2: Smart choice

  1. You can also make smarter choices. For example, a water ice cream instead of scoop ice from the Italian saves calories. Or a piece of melon instead of a bowl of chips. Water is an ideal thirst quencher for holidays. Tips for healthier choices:

  2. You can also make smarter choices. For example, a water ice cream instead of scoop ice from the Italian saves calories. Or a piece of melon instead of a bowl of chips. Water is an ideal thirst quencher for a holiday. Tips for healthier choices:

  1. Ice cream does not fall within the Wheel of Five, but an occasional ice cream is part of a healthy diet. There is a difference in which type you choose: one type contains more calories, sugar or fat than the other.

Ice Cream Choices in a Row

  1. Water ice. Day choice. A water ice cream contains about 40 calories (kcal). Sorbet ice cream: 1 scoop is daily choice. With 1 scoop of 50 grams you get about 40 kcal. 2 scoops is a weekly choice. Yogurt ice cream: 1 scoop is a daily choice and contains about 70 kcal. 2 spheres are part of a weekly choice. Ice cream and soft ice cream. 1 scoop is a weekly choice. Ice cream contains a relatively large amount of saturated fat and sugar. 1 scoop provides about 100 kcal. A daily choice is something small outside the Wheel of Five, of which you can choose something 3 to 5 times a day. Like an ice cream. A choice of week is larger. It is better not to take this more than 3 times a week. More explanation about daily choices and weekly choices. Young children have less room to choose something outside the Wheel of Five. View the pages for toddler and toddler and for children from 4 to 13 years old.

  2. Water ice. Day choice. A water ice cream contains about 40 calories (kcal). Sorbet ice cream: 1 scoop is daily choice. With 1 scoop of 50 grams you get about 40 kcal. 2 scoops is a weekly choice. Yogurt ice cream: 1 scoop is a daily choice and contains about 70 kcal. 2 spheres are part of a weekly choice. Ice cream and soft ice cream. 1 scoop is a choice of the week. Ice cream contains a relatively large amount of saturated fat and sugar. 1 scoop provides about 100 kcal. A daily choice is something small outside the Wheel of Five, of which you can choose something 3 to 5 times a day. Like an ice cream. A choice of week is larger. It is better not to take this more than 3 times a week. More explanation about daily choices and weekly choices. Young children have less room to choose something outside the Wheel of Five. View the pages for toddler and toddler and for children from 4 to 13 years old.

Tips to cut back on calories

  1. Choose water ice or sorbet ice cream Choose ice cream less often. If you still want a similar taste, choose frozen yogurt Choose 1 scoop instead of 2. If you opt for ice cream, choose a cup instead of a cone. The cone also contains calories. Make your own ice cream at home. Lemonade syrup ice creams are a fresh and inexpensive choice. And fun to make together with your child, for example. Do you want to vary in that? Then make a yogurt ice cream (as below, with red fruit) or an ice cream with only fruit. In our recipes you can search for desserts with ice cream. Turn on the filter 'dessert' and choose what you like.

  1. If you want to eat healthier or want to lose weight, you can also watch what you eat in a restaurant. Here you will get 4 tips for a healthier dinner and suggestions for the starter, main course and dessert:

  2. If you want to eat healthier or want to lose weight, you can also watch what you eat in a restaurant. Here you get 4 tips for a healthier dinner and suggestions for the starter, main course and dessert:

1. Check the menu

  1. Eating starts with a critical look at the menu. You can often view this in advance on the internet if you find it useful. What are the choices you can make? Cooked, grilled or stewed foods tend to be less high in calories than fried or baked foods.

  2. Eating starts with a critical look at the menu. You can often view this in advance on the internet, if you find it useful. What are the choices you can make? Cooked, grilled or stewed foods tend to be less high in calories than fried or baked foods.

2. Choose a limited number of courses

  1. Go for 1 or 2 courses instead of a 3 course menu. For example, eat a starter and main course, but have a cup of tea or coffee for dessert. Or choose only your main course first. Do not order the dessert until after the main course, if you still really want it.

  2. Go for 1 or 2 courses instead of a 3 course menu. For example, eat a starter and main course, but have a cup of tea or coffee for dessert. Or just choose your main course first. Only order the dessert after the main course, if you still really want it.

3. Ask the possibilities

  1. For example, order a smaller portion with extra vegetables or a salad. Ask if they serve sauce or dressing separately. Then you have the option to choose how much you put on your dish.

4. Choose a low-calorie drink

  1. Not only alcoholic drinks such as wine and beer contain a lot of calories. Fruit drinks and soft drinks also add up nicely. Therefore choose water or diet soda.

  2. Not only alcoholic drinks such as wine and beer contain a lot of calories. Fruit drinks and soft drinks also add up nicely. So choose water or diet soda.

What are good choices in a restaurant?

  1. Starter: (wholemeal) bread with a little tapenade, vegetable salad or carpaccio. Main course: lean meat such as steak, turkey, fish or game with lots of vegetables and as much potatoes, rice or pasta as you normally need. Dessert: fruit, fruit sorbet, coffee or tea. There are also good choices in restaurants. As long as you do not eat too much and with attention, you should be able to eat out every now and then if you are on a weight loss diet.

  2. Starter: (whole wheat) bread with a little tapenade, vegetable salad or carpaccio. Main course: lean meat such as steak, turkey, fish or game with lots of vegetables and as much potatoes, rice or pasta as you normally need. Dessert: fruit, fruit sorbet, coffee or tea. There are also good choices in restaurants. As long as you do not eat too much and carefully, you should be able to eat out every now and then when you are on a weight loss diet.

  1. You can easily make a tasty snack yourself. That is healthier and often cheaper. Choose ingredients from the Wheel of Five and unleash the creative hobby chef in you. On this page you will find inspiration for making healthy snacks.

12 x inspiration for savory snacks

  1. Snack vegetables such as cucumber and cherry tomatoes with dip, for example this broad bean dip or pepper dip. Roasted chickpeas with herbs are delicious. And you can easily make it yourself. How to make crostini with tuna. Eggplant rolls, you only have to grill the eggplant and then you can make rolls. Chicory boring? No! You make great creations with it. Toast with mackerel is simply enjoyment. Bread tray with vegetable egg ragout. Ideal for an evening with guests. Do it nice and chic with mushroom caviar. Even savory popcorn pops. Anyone can make guacamole! Bring the sunshine into your home with this tasty Mexican avocado dip. Nice and creative: soft spring rolls with shrimp. This is how you make stuffed mushrooms.

12 x inspiration for sweet snacks

  1. A direct hit: oatmeal date cookies. You are always in the right place with a tasty apple crunch. By mashing dates and dried apricots and making balls of them, you get bonbons! Apricot date balls Grilled banana with lime. Make fruit ice cream? That's how you do that . Stuffed pear with cream cheese and walnuts. A classic combination. Remember the French toast? They are ready in no time: French toast with apricot purée. Enjoy homemade blueberry muffins. You make everyone happy with these fruit rolls. Get started with the oven: banana bread with walnuts. For a strong appetite, you can make a robust orange cake. Apple from the oven with cinnamon and raisins: Wash the apple and remove the core with an apple corer. Put the apple in a baking dish and fill the cavity with a mixture of a tablespoon of raisins and a pinch of cinnamon. Heat the apple in the oven for 20 minutes (200 ºC). Delicious with a spoonful of low-fat Greek yogurt.

Video 3x making snacks

  1. Also watch the video 3x making snacks on YouTube:

  1. Many products sold as "responsible snacks" are high in calories, too salty, or high in sugar or saturated fat. You can do that much better yourself. With these recipes and tips, your snacks meet the Wheel of Five. What is so handy about the Wheel of Five: everything it contains is good for you. What is also stated in the Wheel of Five and what is your advice for quantities? Check it with the Wheel of Five for you.

Examples of healthy snacks from the Wheel of Five

  1. Below are a few examples of healthy snacks that are 100% Schijf van Vijf. Fruit A portion of fresh fruit. Such as apple, orange, banana, tangerine, strawberries, blueberries, kiwi, nectarine, peach, melon. Check out how much a serving is. Fruit salad or fruit skewers. Frozen fruits (grapes, raspberries, blueberries). A few dried fruits, such as plums, apricots or a handful of raisins. Date filled with soft goat cheese or dairy spread. Piece of date or fig bread with old 30+ cheese Apple from the oven with cinnamon and raisins or this apple cruncher. Vegetable A portion of (snack) vegetables. Such as cucumber, cherry tomatoes, strips of bell pepper, scraped carrots, radishes, pieces of raw cauliflower, celery, radish, etc. Possibly with a dip, such as this broad bean dip or pepper dip. Cocktail stick with cherry tomato with mozzarella and a basil leaf. Tomatoes or cucumber boats filled with cottage cheese flavored with onion and herbs. Slices cucumber or carrots with peanut butter or nut butters without added salt or sugar. Coleslaw. Dairy Dish low-fat yogurt plain or with your favorite additive, such as muesli, fresh or dried fruit, nuts or seeds. Fruit soup of pureed fruit, low-fat yogurt or cottage cheese and some extra fruit and possibly some walnuts for garnish. Spoon

Benefit healthy snacks

  1. In principle, your body does not need snacks. If you do feel like something in between, healthy snacks from the Wheel of Five can help prevent you from snacking and snacking too much. You can also eat some of your meals in between meals, such as bread, vegetables, fruit or yogurt.

  1. Tip 3: Get moving Walking, cycling, pedal boating, canoeing, surfing, table tennis, badminton, frisbee… Fun holiday activities that are healthy too!

  1. Tip 4: In moderation An ice cream, a barbecue, eating out more often. Delicious of course. Don't be too hard on yourself, because no one can keep that up. But keep your measure. You can make sure that your portions are not too large and that you do not deviate too much from what you normally eat. And stop eating when you're full.

Tip 5: With attention

  1. Eat slowly and mindfully: take small bites and enjoy what you eat consciously.

Tip 6: Healthy on the road

  1. If you are on the road for a long time to your holiday destination, then the food you encounter along the way is not always healthy. Think of fast food at roadside restaurants or petrol stations. You can also pack your own food. Take your cooler bag and fill it with sandwiches, salads and fruit, for example.

Tip 7: Avoid temptation

  1. Crisps, cocktail nuts, cubes of cheese. Once it is in front of you, it is difficult not to eat it. So simply make sure you don't have them at home, those snacks. Not even in the hotel room, in the cool box or car. And don't go shopping if you're hungry. Then the chance that you come home with unhealthy snacks is greater.



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