1. Try to avoid soda as much as possible
Sodas are a major cause of obesity in adults and children (1). They are packed with bad sugars and calories, and since they don't make you feel full, they are "empty calories." So, it's best to stop drinking them altogether!
Curious about what you can replace soda with? We'll tell you later in this article :)
2. Try to avoid junk food as much as possible
French fries, hamburgers, chips, and cookies are all very tasty, but these are products you should skip if you want to eat healthier. Junk food is food with a lot of refined sugars and fat. It contains very few vitamins, fibers, and proteins, but a lot of empty calories, concentrated sugars and sweeteners, harmful (trans) fats, and food additives. In other words, it has many unhealthy substances and little nutritional value. So, it's best to leave it on the shelf ;)
3. Eat at least 250 grams of vegetables per day
That's the advice of the Dutch Nutrition Center. When you also vary in the types of vegetables you eat, you will automatically get all the nutrients you need. But keep in mind: there is a difference in weight between raw and processed vegetables.
Read here how much you need to prepare for 250 grams of vegetables per day.
4. Eat at least 2 pieces of fruit per day
The Dutch Nutrition Center recommends two servings of fruit (about 200 grams) per day. By eating different types of fruit, you will automatically get all the healthy nutrients you need. Fruit does contain fruit sugar, which in turn contains calories. Therefore, we advise not to eat more than two pieces of fruit per day.
5. Eat a handful of nuts every day
Unsalted nuts are healthy because they are full of unsaturated fats. This good type of fat ensures that vitamins are absorbed well and reduces the risk of heart and vascular diseases. It doesn't matter whether they are raw, roasted, or toasted. Nuts do contain quite a few calories, so it's best to eat a handful every day and not until you are full.
6. Try to eat as little added sugars as possible
Sugars are added to bring extra taste and texture to a product and to extend the shelf life. Unfortunately, sugar consists largely of empty calories that you don't really benefit from. Therefore, it's better to look for products that have "No added sugars" on the label.
7. Eat enough (plant-based) proteins
Proteins are the building blocks of our body and our muscles. You can only get them through food, so they are an important part of healthy eating. Most people need to eat 1 to 1.8 grams of protein per kg of body weight per day. If you exercise a lot, you need more, otherwise a little less. Fortunately, proteins are found in many natural products.
8. Use as many real, unprocessed products as possible
Don't cook with "packaged" products, but use natural (plant-based) products, such as fresh vegetables, fruit, and nuts. Processed and ready-to-eat products often contain food additives, added sugars, and flavor, odor, and colorants. There are few healthy substances in them.