Is it true that breakfast is the most important meal of the day? Can you absolutely not skip this?
What does the Nutrition Center say?
According to the Nutrition Center your day starts with a breakfast full of choices from the Schijf van Vijf . Breakfast provides new energy after the night and stimulates digestion . You would also use fewer unhealthy snacks later in the day by consuming a healthy breakfast. But is this correct? The Nutrition Center’s advice seems to be based on one study. What is clear from the scientific literature?
What does research say?
Several major studies have been done on this topic. A number of interesting results come from these studies:
- Breakfast does not affect weight gain
- Breakfast does affect a lower BMI
- Breakfast does not affect BMI or obesity
- Not having breakfast increases the risk of obesity
- Whether or not breakfast has no effect on weight loss or short-term increase (16 weeks)
- Breakfast causes a higher incineration due to physical activity in healthy adults
- Breakfast does not affect resting metabolism
- People who have breakfast have a more stable blood sugar level in the afternoon and evening
- Breakfast has no influence on obesity and probably little influence on cardiovascular diseases
The striking thing is that these studies sometimes contradict each other. This means that for the time being no conclusive advice is possible. However, we believe that the literature does show a certain trend. Breakfast may have slightly more health benefits.
The above-mentioned studies are often short-lived or do not involve experimental research, but often data that are interpreted afterwards. For that reason it is difficult to really determine whether health benefits come from breakfast or not, or caused by other factors. Furthermore, it is difficult to generalize results to children and the elderly. Future research with a longer research duration under multiple age categories should show whether a breakfast is really not as necessary as expected.
Based on the above literature, we advise people to have breakfast in the morning.
This does not mean that breakfast is necessarily necessary for good health or a good diet. Do you have trouble eating in the morning? Then try to drink a healthy smoothie or eat a few hours later.
Do you choose not to have breakfast?
Dam it is important that you can resist unhealthy snacks later in the day. We often see that people who do not eat breakfast earlier in the morning take unhealthy snacks as compensation. Go to yourself: are you disciplined and can you cope well with an empty stomach and resist the temptation? Then not breakfast is no problem.
5 minutes preparation
30 minutes of cooking time
489 kilocalories per serving
34 grams of protein
50 grams of carbohydrates
15 grams of fats
Probably your pasta has been preparing for years: with pasta sauce from a pot. But did you know that making pasta sauce yourself is a breeze? And healthier too! The pasta sauce in the supermarket contains a lot of sugar. Time to make this yourself. You have this simple and healthy macaroni for each other. Enjoy!
150 gr whole grain macaroni
200 gr tomatoes
200 gr lean ground beef
2 cloves garlic
2 t red wine vinegar
handful of fresh basil
1 el oregano
1 red onion
to taste pepper and salt
Step 1. Chop the onion and press the garlic. Fry them together in a frying pan with olive oil.
Step 2. Cut the tomato into pieces and add them. Bring the whole to the boil. Then simmer for a quarter of an hour on low heat.
Step 3. Meanwhile prepare the macaroni according to the instructions on the package.
Step 4. Then add the minced meat to the sauce. Once the minced meat is done, add the red wine vinegar, the fresh basil and the oregano. Season to taste with salt and pepper.
The end of 2018 is in sight. Traditionally I look back every year on the food trends of the year. What kept us busy this year? What were the discussions about? At this my top 10 of 2018.
A big hype in America that has come over to the Netherlands. Cardiologist and cardiac surgeon Steven Gundry warns us about lectin. In his new book ‘The plant paradox’ he writes about the dangers of this substance. Lectin is a vegetable protein . It belongs to the plant toxins. These are toxins that occur naturally in certain plants. But is Lectine really that bad for us? You read about lectin in this article .
9. National prevention agreement
The national prevention agreement was published on 23 November . The goal of this agreement is to make the Netherlands healthier. This due to different agreements about nutrition, alcohol and smoking. Despite the probably good intentions of the government, there is already a lot of comment on this agreement. For example, the food industry would have had too much say in the agreement. In addition, the agreements may not be strong enough. Research by the RIVM shows that the goals of the agreement will not be achieved in this way.
8. Cancer prevention
The new guidelines for cancer prevention were published this year. The report was based on hundreds of scientific studies. The researchers conclude from this that 40% of the cancer cases can be prevented. Of course there are no guarantees. But the guidelines can reduce the chance of cancer. Read more about this in this article about reducing the risk of cancer.
7. Nutrition as a treatment
No pills, but a healthy lifestyle as a treatment and to prevent illness. The association doctor and nutrition that is committed to this is already established in 2016. Yet I have the idea that this year of treatment has received more attention. Instead of a pill for your high cholesterol or blood pressure, adjust your diet first. Or reverse type 2 diabetes by exercising more and losing weight. These are examples of a healthy lifestyle as a treatment. A nice development of our health care.
6. Vegetable pizza bottoms and legume spaghetti
They were unable to get in this year. And the range is getting bigger! I am talking about cauliflower pizzas, broccoli list, zucchini and lentil paste. An alternative is coming up for more and more carbohydrate-rich products. Why am I so enthusiastic about these products? They help you to get more vegetables more easily!
In addition, they are generally lower in energy and rich in fiber. So they can help with weight loss or with a low carbohydrate diet . Please note: for safety’s sake, check the label for the nutritional values. For example, pizza bottoms of vegetables still contain a lot of calories because they only consist partly of vegetables.
5. Less alcohol
Alcohol-free beer is becoming increasingly popular. Nearly half of all beer drinkers consciously choose beer with less alcohol. Sales of alcohol-free beer have increased by a quarter this year. The increasing popularity of non-alcoholic beverages is due to consumer awareness. The adverse effects of alcohol are becoming increasingly clear. In addition, the supply of alcohol-free beer is becoming wider. The use of non-alcoholic wine is still somewhat behind. But who knows, in 2019 we will all switch to the wine without alcohol.
4. Energy drink under the spell
If there was a lot of discussion this year, it was the use of energy drinks. And especially the use of children. This is because it becomes increasingly clear how unhealthy these drinks are. They can lead to an overload of the heart and fatal cardiac arrhythmias. The development of the nervous system in children can also be negatively affected by these drinks.
Doctors therefore called for a ban on the sale of energy drinks to children. Many supermarkets went along with this. For example, Aldi and Lidl do not sell energy drinks to children under the age of 14.
3. Save the dietitian
2018 is the year that the dietitian revolts against the health insurers. After all, there is a considerable cutback on the dietitian from the health insurance. Despite the fact that more and more attention is paid to nutrition as a medicine. It has been proven that every euro spent on dietetics earns the state treasury 63 euros. Nevertheless, the hourly rate of the dietitian has not changed for 10 years. The recent new contracts were the last drop. Telephone consultations and indirect time that are no longer reimbursed.
On top of that, you are obliged to examine customer satisfaction, which the dietician has to pay for and has to perform in her own time. The dietician rebels. As well as physiotherapists and speech therapists. The care is sick. I hope that next year I can look back on a major change in the current healthcare system. ]
2. Pioppi diet
Since the broadcast in October of the program ‘The doctors of tomorrow’ about the Pioppi diet, the whole of the Netherlands was in turmoil again. Do we all have to eat as the inhabitants of the village of Pioppi in Italy? The book about the Pioppi diet was in any case soon after the broadcast in the bestseller list. But whether this book matches the actual diet in Pioppi? You can read my opinion about the Pioppi diet in this article .
The national week without meat, meatless monday, the last campaign of the Nutrition Center. In recent years, much attention has been paid to a vegetable diet. And this year too much attention has been paid to it. The impact of a diet with a lot of meat on health and the environment is becoming clearer. The benefits of a vegetable diet are increasingly being highlighted. The number of people who eat vegetarian or even vegan food is increasing. A trend that I expect will continue in 2019.
for 4 servings
- 1 tablespoon olive oil
- 1 teaspoon salt
- 1 teaspoon pepper
- 1 teaspoon paprika
- four salmon fillets
- 2 avocados
- ¼ red onion
- 1 lime, juiced
- 1 tablespoon olive oil
- 1 ½ teaspoons salt
- cilantro, chopped for garnish
- In a huge bowl, mix oil, salt, pepper, and paprika. Coat the salmon fillets with the marinade and refrigerate for half-hour.
- Grill the salmon on an 11 inch (28 cm) griddle pan on high warmness for two mins on every side.
- In a separate bowl, gently toss avocados, ¼ crimson onion, the juice from one lime, 1 tablespoon olive oil, and salt to flavor.
- Spoon avocado salsa on pinnacle of the cooked salmon. Top with finely cut cilantro.
Inspired by sweetpeasandsaffron.Com
for 4 servings
- 2 boneless, skinless chicken breasts
- three bell peppers, any colour, sliced
- 1 massive pink onion, sliced
- 2 tablespoons olive oil
- 1 tablespoon taco seasoning
- salt, to flavor
- pepper, to taste
- 1 jar salsa
- three cups brown rice, cooked (678 g)
- 1 can black beans, drained and rinsed
- 1 can corn
- 1 cup shredded cheddar cheese (100 g)
- 1 lime, sliced into wedges
- fresh cilantro, to garnish
- Preheat oven to four hundred˚F (200˚C).
- Line a baking sheet with foil.
- Place the chicken, peppers, and onions onto the baking sheet and drizzle with oil.
- Sprinkle the taco seasoning calmly over each aspects of the chook breasts.
- Sprinkle salt and pepper on the bell peppers and onions, tossing to coat.
- Top each hen breast with a beneficiant pour of salsa.
- Bake in a preheated oven for 25 minutes.
- Rest hen for 10 minutes, earlier than cutting into strips.
- Add a base of brown rice to four food storage boxes. Top each with a scoop of black beans, corn, extra salsa, cheddar cheese, cooked bell peppers, and onions, and sliced fowl. Garnish with sparkling cilantro and a lime wedge.
- Store within the fridge (and experience any extras right now). Can be stored refrigerated for as much as 4 days.