Geschatte leestijd: 3 minutenTo provide your body with sufficient and the right nutrients, it is important to eat healthily. Healthy food provides the essential nutrients to keep your body strong and vital. But healthy eating is a fairly broad and wide concept. What are the characteristics of healthy eating? And how do you eat healthily throughout the whole day? We want to give you some tips so in this article, we will cover some foods that we classify as healthy. Additionally, we want to give you a few healthy eating tips for your breakfast, lunch, and dinner. Enjoy your meal!
WHAT ARE HEALTHY MEALS
To provide your body with sufficient and the right nutrients, it is important to eat healthily. Healthy food provides the essential nutrients to keep your body strong and vital. But healthy eating is a fairly broad and wide concept. What are the characteristics of healthy eating? And how do you eat healthily throughout the day? We want to give you some tips so in this article, we will cover some foods that we classify as healthy. Additionally, we want to give you some healthy eating tips for your breakfast, lunch, and dinner. Enjoy your meal!
VEGETABLES AND FRUITS
Vegetables and fruits are healthy, but why? Many vegetables and mainly fruits provide energy in the form of fructose. Fructose is sugar that your body can use as an energy supply. In addition, vegetables and fruits contain many important vitamins and minerals and fibers. The slogan ‘2 ounces of vegetables and 2 pieces of fruit’ was created by the Nutrition Center but there are few people who adhere to it. It’s not difficult to meet this slogan. After all, you can combine fruit well during your breakfast or lunch. It goes well with cottage cheese, yogurt, muesli, or oatmeal. Apples, oranges, bananas, and tangerines can be taken as snacks.
You can also use vegetables during lunch but mainly for dinner. Many vegetables can be combined with rice, pasta, potatoes. It also goes well with all kinds of meat. For example, broccoli contains very high amounts of vitamin C and iron.
WHAT IS A HEALTHY BREAKFAST
Breakfast is the most important meal of the day because it provides your body with nutrients after a long period of sleep without food. A good breakfast often consists of good proteins and plenty of fibers. The fibers are slowly released to your body in the form of energy and the proteins help give you a feeling of satiety. Always take a piece of vegetables or fruit in the morning. Examples of a healthy breakfast can be:
- Unprocessed muesli with blueberries and low-fat yogurt
- Oatmeal, with low-fat milk cinnamon and pieces of apple
- Low-fat cottage cheese with a handful of nuts and pieces of banana and cinnamon.
HEALTHY LUNCH
Whether you want to lose weight or gain muscle mass, eating healthy is very important. The most common mistake is to skip breakfast or lunch to take in fewer calories. This only works temporarily and is not sustainable for long. And let’s be honest, that’s not tasty either? Ok, lunch. In the Netherlands, lunch is a bread meal. Whether bread is healthy or not, there have been quite a few discussions about this lately. If you don’t have a gluten allergy or another form of bread resistance, our advice is to enjoy a sandwich for lunch. This should be whole grain bread and not white bread with little flavor and which actually should not be called bread.
In addition to the 2 slices of whole wheat bread, you can choose from various types of protein-rich fillings: cheese, chicken fillet, turkey fillet, roast beef, salmon. And you can add 1 or 2 pieces of fruit. Examples of a healthy lunch can consist of:
- 2 slices of whole wheat bread, 2 slices of young cheese, tomato, cucumber
- Apple
- Green Tea
- 2 whole wheat biscuits with chicken fillet
- 1 bowl of yogurt with pieces of kiwi
- 1 banana
- 1 cup of coffee
- 1 meal salad with rocket lettuce, with smoked chicken fillet, pieces of cucumber, tomato, pine nuts, and pieces of avocado
- 1 glass of sparkling water
HEALTHY DINNER
We are used to eating 3 large meals a day in the Netherlands, so in this example, we assume 3 large meals. Dinner in the Netherlands often consists of potatoes, a piece of meat, and vegetables. In general, this is already quite healthy. We would only like to let dinner depend on your sports activities later in the day. If you are going to exercise after eating, it is advisable to consume energy in the form of carbohydrates before you start training. These should come from whole grain sources, so whole grain pasta or sweet potato. These have a low glycemic index, which means it brings a slower release of energy. Handy for when you are going to exercise. In addition, meat and vegetables should be present on your plate during dinner. Good sources of meat for the necessary protein can be: lean minced beef, steak, chicken fillet, salmon, tuna, and more. If you don’t eat meat, there are meat substitutes available such as tofu.
Vegetables are needed for the necessary vitamins. Our preference is for vegetables such as broccoli, Brussels sprouts, sweet potato, spinach, beans, peas, cauliflower. Plenty of options to vary with.
