In this article about 5 tips for a healthy diet: A healthy diet is different for everyone. A top athlete needs different products than a man with an office job. Still, we have 5 tips that should actually apply to everyone, whether you have an office job or are a top athlete. Have you already incorporated these tips into your diet?
5 tips for a healthy diet explained
Eat vegetables twice a day
Include a source of protein with every meal
Eat enough dietary fiber
Eat as few processed products as possible
Not just eating, but nourishing
Eat vegetables twice a day
Twice? Not just at dinner? No. Have lunch more often with a salad or take raw vegetables to work. Vegetables are packed with vitamins and dietary fiber, which ensures good bodily function. The nutrition center recommends 250 grams of vegetables per day. Although this is a good start, we recommend a lot more, around 400 grams of vegetables per day. Not only because vegetables provide your body with the necessary amount of vitamins and dietary fiber, but also because vegetables are filling and contain few calories per 100 grams, allowing you to eat larger portions and feel less hungry throughout the day.
That 400 grams is quite a lot to save until dinner. So don’t wait all day and make sure you have a good portion during the day! For example, make a well-filled omelet, have lunch more often with a salad, or try our recipe for cauliflower couscous with egg and vegetables (which already contains 300 grams of vegetables!). Another option is to eat raw vegetables with your regular lunch or as a snack. And while you’re at it, vary a lot! No single vegetable contains all the vitamins your body needs.
Include a source of protein with every meal
In a previous article, we already wrote about what proteins are and what function they serve in your body. Proteins are the building blocks for your cells. They build, protect, and repair not only muscle tissue but all types of tissues in our body. Therefore, a healthy diet should include sufficient proteins. We recommend consuming 0.3 grams of protein per kg of body weight with each meal. If you exercise a lot and your muscle tissue needs to recover, it is advisable to consume protein in the evening as a pre-bed meal as well (0.4 grams per kg of body weight). Not sure which products to get your protein from? Below we have created a handy table for you! The table lists examples for each group (meat, fish, poultry, dairy, and vegan) along with the number of grams of protein per 100 grams of unprepared product. This includes both lean proteins, where the product mainly contains protein, and full proteins, where the product contains both a lot of protein and a lot of fat.
Lean proteins (g/100g)
Lean hamburger (19)
Carpaccio (27.3)
Steak (23.8)
Shrimp (18.5)
Tuna (21.5)
Cod (16.4)
Chicken breast (22.8)
Turkey breast (21.8)
Egg white (11.1)
Low-fat quark (9.9)
Skyr (11)
Cottage cheese (12.3)
Soybeans* (36)
Lentils (21)
Quinoa (15.2)
Complete proteins (g/100g)
Hamburger (18)
Ground beef (19.1)
Sausage (22.4)
Salmon (20.2)
Herring (18)
Mackerel (18)
Chicken thigh (16)
Full-fat quark (7.8)
Egg (13.3)
Cheese (25)
Sunflower seeds (27)
Peanuts (26)
Hemp seeds (33)
*Also products made from soybeans, such as tofu (12), tempeh (12), and soy yogurt (4.7) contain relatively high protein.
Eat enough dietary fiber
Dietary fibers are an indigestible form of carbohydrates. They arrive undigested in the intestines. Therefore, they do not provide nutrients but have several useful functions in our body. For example, they serve as a food source for (good) bacteria in our intestines. This keeps the gut flora healthy. Dietary fibers also help attract moisture, keeping the stool soft. Dietary fibers are mainly found in vegetables, legumes, fruits, whole grain products, and beans. The recommended daily intake of dietary fiber is about 30-40 grams.
Avoid processed products as much as possible
Many products in the supermarket are processed, meaning that the product is no longer in its natural state but has been altered. It may have been combined with other products, or dried, frozen, canned, or cooked. You can often recognize processed products by the long ingredient list on the back of the packaging. These are products you would never find in that form in nature. You can distinguish between processed products (cheese, quark, yogurt, cold cuts, etc.) and ultra-processed foods (chips, cookies, candy, etc.). To limit sugar and salt intake, stay away from ultra-processed foods and primarily eat unprocessed products. This way, you avoid unnecessary sugars and salt while still getting the vitamins and building blocks your body needs!
Don't just eat, nourish
The 5th and final tip for a healthy diet. Over the years, with so many choices in the supermarket, we have come to see food very differently than what it is actually meant for. The word food says it all; it is meant to nourish your body. While you can certainly have a meal or drink something just because it tastes good, you must not forget what your body really needs. Namely vitamins, minerals, fluids, and other building blocks. And you certainly don't get those from chips or white pasta with canned tomato sauce ;). Go back to basics and use meals to provide your body with the nutrients it needs, and you'll be well on your way!
Do you need help achieving a healthy diet? Then contact us!
Read also: 5 breakfasts with more than 25 grams of protein · more articles on our blog · personal training at Daadkracht.
