Healthy eating and energy balance

You are what you eat, is the credo. Good food is essential for healthy exercise and exercise. In fact, it is for a large part the basis of good health. The Nutrition Center has put the famous Schijf van Vijf back in 2016 to new guidelines and guidelines. There are 13 tips for this new Disc. Finally, five themes are important for a healthy diet.

How can you eat healthy? The rules in a row

Boxes of the Disc of Five If you take into account the tips and advice below, you work on a healthy diet.

Eat the recommended quantities from each box.
Eat vegetables daily.
Eat fruit daily.
Choose the healthier lubricating and cooking fats.
Take daily dairy including milk or yogurt and cheese.
Choose plant plasma sources more often.
Eat any unsalted nuts.
Eat fish every week, preferably fatty fish.
Eat weekly legumes.
Limit eating more than 500 grams per week.
Eat traditional enough wholegrain brown bread, and choose wholemeal grain products.
Drink tap water and green tea, and choose filtered coffee.
Add as little sugar and / or salt as possible to your food and drinks.
salt

Salt is found in many products that invest bread, but also in products such as cookies and cakes. 80 percent of the salt that Dutch people consume comes from ready-to-use products. Onomat you get a lot inside, about 10 grams. The Heart Foundation recommends a maximum of 6 grams. Too much salt can increase blood pressure. This can increase the chance of having a heart attack of stroke. Add this to favorites, look at the label and avoid ready-to-use products. In the Zoutwijzer you can find the salinity of products. Look and compare yourself.


Five themes for healthy eating patterns

The basis is that you choose the right foods in the right quantities from the Schijf van Vijf. In addition, important themes are important for healthy eating patterns such as variation, a good energy balance, safety and sustainability of food, and dealing with temptations.



Variation

There is not one nutrient that contains all nutrients to a sufficient extent. Anyone who eats varied food will receive all substances that are needed. Also give this way of eating the risk of ingesting potentially unhealthy substances. In a course of the Disc of Five, do not always choose the same thing. Varieermeer with potatoes, whole grain pasta and brown rice.



Energy balance: do not eat too much and move

Want to know more about losing weight and exercising?
Read the article 'Lose weight? Move, but how? '
Exercising a lot and exercising and not eating too much (calories) is crucial to staying healthy. Someone with too much weight has diabetes and some forms of cancer. With adjustments in how much you eat and how much you have through sport and exercise, you can influence your energy balance.

Dealing with temptations

Want to know more about the influence of physical environment on exercise?
Read the article 'The influence of the physical environment on freedom activity'
Everyone will recognize it, can tempt your environment to unhealthy food. The cream cake that comes from a colleague's birthday. The smell of fries at the station on the way home. In recent years, (unhealthy) food is more available, more prominent and cheaper. As long as this is not necessary, this requires great self-control of people. Concrete tip is to work with an ALS-DAN plan for difficult situations. 'IF I smell chips at the station, I eat my brought banana'. This states that the temptation to move is often not present.



Safe eating

Unhealthy substances and bacteria can occur in food. Chinese mackerel insects to prevent the chance.

Buy perishable products last, pay attention to expiration date and put them in the fridge quickly. Make sure that the packaging is complete.
Wash but always for eating and drinking food, but also after touching raw meat and after toilet visit.
Heat hot food well, especially meat, chicken, eggs, fish and crustaceans. Spoon food that has been warmed in the microwave in between a few times.
Always store perishable products in the refrigerator at 4 degrees. Increasing bacteria is much less quick at a pilsner temperature.
The Nutrition Center has all the tips in a row and can download the 5xsecurity cards to learn more about chicken handling with tones, chicken or eggs.




Durability

A sustainable diet ensures less environmental impact, but also takes into account, for example, fair trade and animal welfare. Eating according to the Schijf van Vijf already takes sustainability into account. Some practical tips:



Eat as much vegetable food as possible.
Do not eat more than you need.
Choose seasonal products and pay attention to country of origin.




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