Healthy eating starts with your groceries. And your way of cooking, of course. A few small adjustments can make a world of difference.
EATING MINDFULLY
Healthy eating is not only what you eat but also how you eat it. Here are some tips:
- Whenever possible eat at the table, avoid eating on the go or in front of the TV. Make each meal a pleasurable experience, where you can concentrate on the taste, texture, and smell of your delicious food.
- Take your time. Pause briefly between bites; this will not only make eating a better experience but also kick-start the digestion process.
- Chew carefully. Depending on the texture of the food it can take up to 30 chews to properly chew your food.
- Take smaller mouthfuls. This will increase the taste stimuli in your mouth. Don’t take a new spoonful unless the previous one has been swallowed.
- Avoid distractions during the meal. Put your phone away and enjoy what is on your plate.
- Eat only what is on your plate. Make sure you have only one portion to avoid overeating.
HOMECOOKED MEALS
When you cook yourself, you know exactly what is on your plate. As much as possible choose unprocessed, natural single ingredient foods. Add spices and fresh herbs to your dishes for more flavor
PORTION SIZE
Over the years portion sizes have increased, and as a result, we are eating more than ever. Therefore, become aware of your needs and portion sizes.
READY MADE VS. HOMEMADE
Beware of any additional ingredients added to jars or tins; they usually contain a lot of salt, sugar, and preservatives. A sauce or herb mixture is easy to make yourself, therefore natural and healthier than shop alternatives.
HOW TO READ A LABEL
Packaging is full of text, tables, and logos. Especially with ready-made products, it is essential to check the label so that you can make a healthy choice.
INGREDIENTS
These are the raw ingredients with which the food is made. The ingredients are listed in an acceding order. The first ingredient listed is the one with the highest content in the product/food, the last one the least.
REFERENCE INTAKE
The so-called RDA indicates how much energy, nutrients, vitamins, and minerals an average adult needs per day. Sometimes the label mentions how many percent of the reference intake is in (a portion of) the product.
ALLERGENS
Here ingredients are listed that can trigger allergic reactions
NUTRITION
This table shows the amounts of energy and nutrients in the product, such as the amount of sugar and salt per 100 ml or gram, or per portion. Useful to know: 4.4 grams of sugar is roughly equal to 1 sugar cube. Also, an adult should not receive more than 6 g of salt a day.
MANUFACTURER
Manufacturer’s or importer’s contact details. Here you can, for example, address a question about the product
CONSIDERATION
This is the best way to store the product.
CONTENTS
The net amount of product in liquid, such as canned bean will weigh less drained. That is why the drained weight is also mentioned. The symbol ‘e’ stands for ‘estimated.’
TASTE THE DIFFERENCE
With the right seasoning in your pantry, you can make every dish taste delicious.
OIL
Flavored oils can give just that little extra kick of flavor. For more intense tastes choose sesame oil, which is excellent for Asian style dishes. Walnut oil works well over salads, for example, one with goat cheese and beetroot.
HOT PEPPERS
A little spice kick goes a long way in Asian recipes. The sharp taste gives the dish an extra taste dimension.
VINEGAR
Vinegar is a perfect base for dressings, and there are many types to choose from. Balsamic vinegar has a strong taste, containing both sweet and sour notes, it fits all kinds of recipes. Apple cider vinegar is light and fresh, tasty with salads or poultry.
HERBS
Fresh herbs can add a real taste kick. Mix some chopped mint with yogurt for a dip or salad dressing. Basil, will make tomato soup, pasta or pizza taste even better.
SPICES
With the right spices, you can enrich the taste of any dish. Cinnamon and vanilla can add sweetness to your recipes without the use of sugar. Star anise is delicious in applesauce or with stew.Cloves and nutmeg add a spicy flavor, for example, perfect in biscuits.
