Tegenwoordig zijn er zoveel ´gezonde´ producten op de markt te verkrijgen dat je door de bomen het bos niet meer ziet. Hoewel ik het juist tof vind dat steeds meer supermarkten en winkels zich aanpassen (meer variatie, meer opties!), kan het nogal overwhelming zijn wanneer je net aan een gezondere levensstijl begint. Ik kan de eerste keer dat ik mijn broodje hagelslag voor een bakje havermout omruilde nog maar al te goed herinneren, iets wat destijds al een hele stap was voor zo´n veelvraat als ik. Om jou een beetje op weg te helpen heb ik daarom mijn boodschappenlijstje voor een gezonde levensstijl uitgeschreven. Neem dit lijstje mee naar de supermarkt en laat je inspireren!
Havermout / Zilvervliesrijst / Volkorenpasta
Bovenstaande producten zijn een must in mijn dagelijkse voeding. Ik begin bijna elke dag met een bakje havermout en ook eet ik vaak ´s avonds rijst of pasta. Zorg ervoor dat je altijd een extra pakketje in de voorraadkast hebt staan zodat je nooit misgrijpt!
Magere kwark / Magere yoghurt / Hüttenkase
Dé manier om met een verzadigd gevoel de ochtend of middag door te komen. Daarbij komt dat het ook nog eens top producten zijn voor ´s avonds, als snack voor het slapen gaan. Meng je magere kwark of magere yoghurt met wat havermout of muesli en je kunt de wereld aan! Of wat dacht je van een gezonde frozen yoghurt? Persoonlijk vind ik magere kwark het lekkerst omdat de structuur veel steviger is dan magere yoghurt. Hierdoor vult het meer en blijf ik voor mijn gevoel langer verzadigd. Hüttenkase is heerlijk met wat bevroren fruit, zoals ik hier laat zien.
Eiwitpoeder
Vind je het lastig om aan genoeg eiwitten te komen? Helemaal als je veel sport kan dit af en toe best nog een opgave zijn. Eiwitpoeder vind ik zo fijn omdat het niet alleen een heerlijke smaak aan je yoghurt of havermoutje geeft, maar ook omdat het je helpt genoeg eiwitten binnen te krijgen. Ideaal!
Crackers / Spelt- of volkorenbrood / Rijstwafels / Muesli
Ben jij ook zo iemand die ´s avonds altijd lekkere trek krijgt? Zorg er dan voor dat je altijd wat crackers, rijstwafels of muesli in huis hebt. Ideaal als gezond tussendoortje! Daarnaast eet ik vaak spelt- of volkorenbrood als lunch. Met een gebakken eitje kan het overigens ook voor een heerlijk en verantwoord ontbijt zorgen!
Verse groenten / Fruit
Zorg ervoor dat je zoveel mogelijk groenten en fruit in huis hebt zodat je op elk moment naar iets gezonds kunt grijpen. Vooral avocado is mijn favoriet. Heerlijk voor in salade´s en op brood, maar ook om zo uit te lepelen! Groenten zijn ideaal wanneer je probeert af te vallen. Door bij elke maaltijd je bord voor de helft te vullen met groenten (bijv. gebakken Italiaanse groentemix met een stuk kipfilet!) blijf je met een vol gevoel achter terwijl je relatief weinig calorieën binnenkrijgt.
Amandelmelk / Hazelnootmelk / Sojamelk
Hoewel je je havermout ook prima met water kunt aanmaken, maakt melk het toch een stuk lekkerder en romiger. Bovendien kun je enorm variëren! Er is tegenwoordig een enorm aanbod van verschillende melksoorten te verkrijgen. Op die manier wordt je ontbijtje nooit saai! Persoonlijk gaat mijn voorkeur uit naar de ongezoete amandelmelk voor mijn havermout, al vind ik kokosmelk (van Alpro) ook enorm lekker om gewoon uit een glas te drinken.
Gerookte kip / Tonijn / Biefstuk
Tenzij je natuurlijk veganistisch of vegetarisch bent kan het eten van kip, tonijn of biefstuk een goede optie zijn om aan eiwitten te komen. Zelf ben ik gek op gerookte kip (laag in calorieën, hoog in eiwitten!) en tonijn vind ik heerlijk voor op een broodje. Een biefstukje op zijn tijd is ook niet verkeerd.
Olijfolie of kokosolie
Qua bakproducten gebruik ik persoonlijk liever olijf- dan kokosolie, maar beiden zijn een prima optie om in te bakken.
Notenpasta´s, Sandwichspread, kipfilet, etc.
Wat vind je het lekkerst op je cracker of broodje? Mijn favorieten bestaan uit pindakaas, Sandwichspread, kipfilet met tomaat, achterham en biefworst. Hoewel sandwichspread niet natuurlijk is, probeer ik er over het algemeen wel op te letten dat wat ik koop pure ingrediënten bevat. Zo kun je bij pindakaas bijvoorbeeld beter kiezen voor een natuurlijk variant, gemaakt van olijfolie, pinda´s en wat zout. Al die toevoegingen zijn overbodig!
Zo! Dit zijn de producten die ik standaard in huis heb. Op deze manier is het volhouden van een gezonde levensstijl een stuk makkelijker. Wat zeg ik, op deze manier gaat het bijna automatisch! Hopelijk helpt dit lijstje je de eerste stappen richting een healthier lifestyle te nemen en inspireert het je om zelf lekker aan de slag te gaan en verschillende dingen te proberen. Vergeet niet: af en toe minder gezonde dingen eten is helemaal niet erg. Ook dat hoort bij een gezonde levensstijl! Geniet, probeer en have fun! Voor je het weet doe je niet anders.
Hoe ziet jouw boodschappenlijstje eruit?
Liefs,
Lau
Komt veel met die van mij overeen! Ik zou alleen nog pure chocolade toevoegen ;)
Ik had zo´n pure-chocolade periode, maar gek genoeg spreekt het me nu niet meer zo aan. Gewone chocolade! Al is dat natuurlijk niet zo gezond ;-). JUM!
Heb je alternatieven voor magere kwark? Ik kan niet tegen lactose en van soja krijg ik uitslag(zucht…) Help!
Eventueel kan je kokosyoghurt proberen? (te koop bij o.a. AH en Jumbo en verschillende biologische winkels). Let wel op dat je een pure kokosvariant hebt, en niet een soja/melkvariant met kokossmaak
Kokosyoghurt inderdaad! Dat is zelfs één van mijn favorieten. Jum!
Gerookte kip vind ik heerlijk! Vooral in combinatie met avocado en tomaatjes, voor op brood, een cracker of door de salade. Smullen!
Oh ja, heerlijk!
Ik kan dus echt niet wennen aan havermout. Zoek nu een gezonde musli. Eet er nu vaak een uit de supermarkt maar die is vast niet zo gezond
Er zijn ook gezonde muesli in de supermarkt te verkrijgen! Kijk even op de achterkant, als er gekke E-nummers en ingrediënten opstaan weet je dat je beter een ander kunt pakken. Meestal zijn de iets duurdere, biologische merken vrij van gekke ingrediënten.
Hee Lau,
Ik at vroeger heel vaak havermout, maar lustte het niet meer na en tijdje. Ik wil het graag weer gaan eten. Welke zou je me aanraden om te eten? En ik hoor vaak dat je het ook kan maken met water i.p.v melk. Is dit gezonder?
XXXX
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