Breakfast is indispensable, but if you find it difficult to eat in the morning, try to vary. Switch between muesli, bread, crackers and fruit. You can also take a sandwich around coffee time, for example. Choose as vegetables and fruit or low-fat meats. If you do not have the time to have breakfast at home, take something healthy with you, such as a banana, yogurt, (rye) bread with 20+ cheese spread or drink breakfast.
The solution for an easy working lunch is: take bread with you. Serve the sandwiches possibly the night before and put them in the freezer. Also take fruit and vegetable snacks, for example a bag of deleted carrots. Fruit fits perfectly with lunch. It is rich in moisture, vitamins, minerals, fiber and fruit sugars. Fruit also contains little or no fat.
Dutch people grew up with the traditional Dutch hot meal: potatoes, vegetables, a piece of meat and gravy. As a result, we eat – often unconsciously – according to the Schijf van Vijf. The Nutrition Center recommends the following:
200 grams of vegetables or more
100 grams of lean meat, fish or meat substitute
150-250 grams of potatoes or about 3 serving spoons of rice / pasta, preferably wholegrain
1 tablespoon of oil, margarine or liquid baking and cooking fat
You can also replace the hot meal with a bread meal with fish, meat or meat substitute and vegetables. Make sure you always have something healthy in your home, such as a can of tuna, a jar of peas and tomato sauce. With this you can quickly make a pasta sauce. Fill the freezer with fish, chicken, brown bread and frozen vegetables. With a leftover of vegetables and fish or chicken you quickly make a tasty soup of soup from a can of soup.
Eat up to three to four times in between and opt for healthy snacks, such as fruit, vegetables or dairy products. Drink at least one and a half liters daily between meals. Snacks are among the biggest fat makers. Many people eat a complete meal every day, in the form of candy bars, stuffed cakes and pastries.