Recommendations for employees (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!