Úvodná stránka Krajiny Belgicko Methodology Step 2 : Recommendations In Belgium Recommandations aux employés (2009)

Recommandations aux employés (2009)

  • 1) I eat at least 5 portions of fruit and vegetables a day:
    • If possible, choose locally grown seasonal produce
    • One portion = +- 80g = +- one fistful
  • 2) I eat starchy food in every meal:
    • Eat a variety of grains: whole rice, pasta, bulgur, quinoa, corn and semolina wheat. Prefer healthy cooking methods.
  • 3) I taste the food before adding salt:
    • Do not add salt to the cooking water
    • Flavour the food with other condiments such as herbs or spices
  • 4) On certain days I can do without meat:
    • Replace meat with other proteins such as: quorn, tofu, fish, eggs etc. Choose white and lean meats
  • 5) I eat fish once or twice a week:
    • Eat fatty fish such as: salmon, sardines, anchovy, mackerel etc., prepared using healthy cooking methods.
  • 6) I drink 1.5 litre of water a day, corresponding to approximately 8-10 glasses of water:
    • Limit tea and coffee consumption to one or two cups a day, preferably with no sugar in it
    • Limit the consumption of alcohol and soft drinks
  • 7) I lower the use of fat and prefer the use of vegetable oils:
    • Prefer using vegetable oils such as olive oil or groundnut oil for cooking and rapeseed, sunflower, chestnut, sesame and soya oils for cold preparation
    • Avoid sauces made of butter or cream and prefer milk, light cream and yogurt alternatives
  • 8) I eat two dairy products a day preferably low in fat:
    • Choose milk, soft white cheese and yoghurt based desserts. Other cheeses should be eaten in moderation.
    • Substitute dairy products with protein rich soya ones.
  • 9) I have treats on special occasions:
    • Alcohol - such as wine and beer – soft drinks, biscuits, cakes and sweets should be consumed in moderation.
  • 10) I prefer cooking methods such as steaming, roasting, or frying in a non-stick pan:
    • Avoid deep-fried foods as much as possible and other fatty foods

And…I exercise for at least 30 minutes each day!