Eating healthily, what should you choose? Based on the latest scientific insights, Hutten has developed a scientifically found food model with partner Stichting Voeding Leeft.
Choose a healthy diet with more vegetables, fewer animal products and minimal processed foods. Most of all, choose fresh, unprocessed and plant-based products. And, get as much variety as you can! When you eat like this, the details no longer matter. Potatoes one day, sweet potatoes the next. Breakfast with an egg and then a bowl of oatmeal. Eating healthily is about your diet’s big picture. Our food model doesn’t take into account whether individual products are good or bad, but whether the product contributes to feeding your body well.
HERE ARE SOME TIPS FOR LUNCH
#1 Eat an abundant salad or soup with bread.
#2 When you eat three meals a day, you don’t need snacks.
#3 Always go for wholemeal bread. The least-processed type of bread chock-full of fibre. Fibre ensures good intestinal function and helps you to feel full!
We start with water and that’s for a good reason. Our bodies are 70% water. Your body needs 1.5 to 2 litres of fluids a day. The best thirst-quencher is water. Want more variety? Add fresh fruit or raw vegetables. Or have a cup of coffee or tea, without sugar or sweetener of course. No juices and sodas. They mainly provide your body with sugar.
The biggest step towards a healthy diet is made by eating plant-based foods. Mainly by eating more vegetables. Those have a positive effect on your health. Vegetables, fruits, whole grains, legumes, nuts, seeds and vegetable oils are part of a healthy diet.
Eat 450 grams of vegetables a day because that is what’s best for your body. Research shows that time and time again. On average, we only eat 127 grams of vegetables a day. Trade in your good old sandwich at lunch for a salad, and make vegetables the stars of your dinner, and you’ll be able to get those 450 grams a day. Go for as much variety as you can. That’s how you get different nutrients in your body. How often do you catch yourself eating the same for each breakfast and lunch? Variety is key!
Dairy, eggs, meat and fish are good for you, but you need less of them than you think. Always choose the unprocessed option: rather a fresh salmon than steak tartar sandwich. Small portions are enough. Fill your plate with vegetables first, and then add some animal-based foods in moderation.
FULL-CREAM MILK, YOGHURT AND BUTTER?
Sounds wrong doesn’t it? Fat deserves a better image. Dairy products contain good fats that our bodies need. It is like this: milk naturally contains fat. For semi-skimmed milk and skimmed milk, the fat is removed. Full-cream milk, curd and yoghurt contain more milk fat. In terms of fat content, these are most similar to the unprocessed variety. That’s why we prefer to go for full-cream dairy. The benefits? You’re sure to feel full for longer, it contains more nutrients and has more flavour. Keep in mind: these are also animal products, so small portions are enough.
White bread, cake, alcohol, crisps, meat or soda: everyone gets tempted sometimes. Because of the processing, the food loses many of its important nutrients, or substances such as sugar, salt, fragrances, colorants and flavourings are added. These treats have either no effect or an adverse effect on your health, so eat as few of them as possible. It’s okay to have them now and then.
EXPLANATION OF SOME PROCESSED PRODUCTS