Vitamin deficiency or high cholesterol? Can you do something to your diet to improve this? What are the healthiest choices in the cheese shop? All your questions about nutrition were answered by our dietician Karine Hoenderdos.
Ask Dries Finch
"Is it wise to evening to eat fruit?"
On the digestion of fruit the most beautiful stories doing the rounds. It was going to "ferment" in the intestines, or that it should never be eaten hot meals. All these stories have never been proven. The human body is perfectly capable of digesting all the food we put in our mouths, regardless of the time. Eating fruit is a healthy habit. And if you like to sleep small orange peels: just do it.
Ask Ilona Newman
"What complaints do you get from a vitamin deficiency?"
Because many body processes run on vitamins and minerals, a deficiency can cause them problems. Notable examples include anemia (a deficiency of iron) and muscle problems (a lack of vitamin D). In most cases, the shortfall can be demonstrated using a blood test, which you can obtain from your GP. Remember that vitamin deficiencies are relatively rare in the Netherlands. Who is varied eat and not get sick, will not easily incur a deficit? Vitamin D is, however, a concern: women aged 50 and men over 70 are advised to take a vitamin D supplement of 10 micrograms daily.
Ask Henk Verweij
"What are the healthiest choices in the cheese shop?"
Ash, it comes to fat and calories, there is no difference between goat and sheep cheese or "ordinary" cow's milk cheese. It is true that soft, fresh cheese contains a lot of moisture and therefore fewer calories and fat than hard cheeses. This is true not only for soft goat cheese but also for feta cheese, cottage cheese or mozzarella. Excellent choice for those seeking to watch the line.
Question by Maria Mensfoort
"How can I lower my cholesterol with diet?"
By eating healthy, you can reduce your cholesterol by about 10 percent. The trick is to replace unhealthy fats in your diet with healthy fats. You let sausage, pastries, fatty meats, full-fat cheese, cream and whole milk stand. And choose instead for vegetable oil, nuts, peanut butter, fatty fish and diet margarine. You do not need low-fat eating. On the contrary, the unsaturated fats are good for the heart. If you combine the healthy fats in many fruits and vegetables, oatmeal and fish twice a week, and if you once get enough exercise and keep your weight down, you are all doing well for your heart. Success!
Ask Margaret Engelberts
"Is it safe to handle grated citrus peel in your recipes?
Are often used fungicides in the cultivation of citrus fruit. Which may still be present on the skin? The Nutrition Centre recommends that the hull washes the lemon, lime or orange thoroughly first, it then grating. You can also choose to use organic citrus; while these pesticides are not allowed.
Ask Anke Huisman
"If you have osteoporosis, which vegetables you then the best food?
Lime (calcium) is an indispensable building block for bones. A diet in osteoporosis is therefore primarily aimed at obtaining calcium as much as possible so that the bones remain as healthy as possible. Since dairy products are the most important source of calcium, it is advised to drink at least four glasses of milk per day or eat a similar amount of yogurt or cheese.
But vegetables can contain a lot of calcium. Think of kale, Chinese cabbage, spinach, and purslane, but also radish (also called "black radish") and red mustard (a cross between turnip greens and bok choy). Such vegetables contain per 100 g contains about 130 milligrams of calcium, while the average plant does not exceed 30 milligrams of calcium. A glass of milk contains, moreover, soon 180 milligrams of calcium. Besides calcium is Vitamin D important. Which you need to include the calcium the bones
. Therefore, the Health advises osteoporosis a daily vitamin D supplement of 20 milligrams.
Question by Mrs. Koninckx
"What are good protein-rich meals to lose weight?"
A high protein diet provides more satiety and stokes metabolism higher, causing some to lose weight easier. Expect there otherwise no miracles. Want to try it anyway? Eat smaller portions than bread, pasta, rice, potatoes and let cake and candy away. At breakfast, you can opt for an omelet with one slice of bread or a bowl of cottage cheese with fresh fruit and a handful of nuts. At lunch, you can eat a large vegetable salad (smoked) chicken and mackerel, possibly with a small roll with it. Or take a big bowl of pea or lentil soup. When hot meal, take a larger portion of meat or fish (approximately 125-150 grams) combined with vegetables and a salad. In between sipping a glass (Karen) milk, take a slice of lean meats or a piece of herring.
Ask Katja Hendriks
"If you fall off more by constantly changing diet?"
In your letter you write that you diet Dr. Frank the first year, 47 kilos rebelled and second only 3. And you even arrive, without changing eating habits. A great achievement for so many loses weight! The trouble is that after weight loss following an even harder task: maintain a healthy weight. You can now see firsthand. Weight loss falters, weight fluctuates and yes, even just a few kilos come. The main reason is that you now need lasting less energy. Course you can not stay forever on a diet on the other side. According to the website of Dr. Frank is ten weeks maximum, but you follow the diet for much longer. So you run the risk of shortages. Eventually, you will have to find a way of eating that suits you and where your weight remains stable. Research shows that successful dieter a regular diet after holding that they do not change substantially. I would certainly not recommend trying a new food. What is good: work on your muscle building. Because the more muscle, the higher the metabolic rate. And that gives a lasting effect. Success!
Question by R. Versluis
"Is it true that fresh juice is most valuable at breakfast?"
The dawn has gold in the mouth, but that does not necessarily have to be golden orange juice. It does not matter whether you fresh orange juice in the morning, between or at the noon luncheon. But of course, it is an excellent start to the day! Drinking orange juice provides two benefits: Vitamin C has a beneficial effect on your iron absorption, causing the iron in the (breakfast) sandwich is better utilized, and it is an easy way to get your daily serving of fruit. That following advantage, however, there are also disadvantages: you miss the fibers of the 'real' fruit, and you again get quite a lot of sugar inside, because you quickly three squeezes oranges for one glass. A glass of orange juice contains as many calories as a glass of cola and is just as bad for your teeth. So enjoy your fresh juice, but keep it to one drink per day.
Ask Dries Finch
"Is it wise to evening to eat fruit?"
On the digestion of fruit the most beautiful stories doing the rounds. It was going to "ferment" in the intestines, or that it should never be eaten hot meals. All these stories have never been proven. The human body is perfectly capable of digesting all the food we put in our mouths, regardless of the time. Eating fruit is a healthy habit. And if you like to sleep small orange peels: just do it.
Ask Ilona Newman
"What complaints do you get from a vitamin deficiency?"
Because many body processes run on vitamins and minerals, a deficiency can cause them problems. Notable examples include anemia (a deficiency of iron) and muscle problems (a lack of vitamin D). In most cases, the shortfall can be demonstrated using a blood test, which you can obtain from your GP. Remember that vitamin deficiencies are relatively rare in the Netherlands. Who is varied eat and not get sick, will not easily incur a deficit? Vitamin D is, however, a concern: women aged 50 and men over 70 are advised to take a vitamin D supplement of 10 micrograms daily.
Ask Henk Verweij
"What are the healthiest choices in the cheese shop?"
Ash, it comes to fat and calories, there is no difference between goat and sheep cheese or "ordinary" cow's milk cheese. It is true that soft, fresh cheese contains a lot of moisture and therefore fewer calories and fat than hard cheeses. This is true not only for soft goat cheese but also for feta cheese, cottage cheese or mozzarella. Excellent choice for those seeking to watch the line.
Question by Maria Mensfoort
"How can I lower my cholesterol with diet?"
By eating healthy, you can reduce your cholesterol by about 10 percent. The trick is to replace unhealthy fats in your diet with healthy fats. You let sausage, pastries, fatty meats, full-fat cheese, cream and whole milk stand. And choose instead for vegetable oil, nuts, peanut butter, fatty fish and diet margarine. You do not need low-fat eating. On the contrary, the unsaturated fats are good for the heart. If you combine the healthy fats in many fruits and vegetables, oatmeal and fish twice a week, and if you once get enough exercise and keep your weight down, you are all doing well for your heart. Success!
Ask Margaret Engelberts
"Is it safe to handle grated citrus peel in your recipes?
Are often used fungicides in the cultivation of citrus fruit. Which may still be present on the skin? The Nutrition Centre recommends that the hull washes the lemon, lime or orange thoroughly first, it then grating. You can also choose to use organic citrus; while these pesticides are not allowed.
Ask Anke Huisman
"If you have osteoporosis, which vegetables you then the best food?
Lime (calcium) is an indispensable building block for bones. A diet in osteoporosis is therefore primarily aimed at obtaining calcium as much as possible so that the bones remain as healthy as possible. Since dairy products are the most important source of calcium, it is advised to drink at least four glasses of milk per day or eat a similar amount of yogurt or cheese.
But vegetables can contain a lot of calcium. Think of kale, Chinese cabbage, spinach, and purslane, but also radish (also called "black radish") and red mustard (a cross between turnip greens and bok choy). Such vegetables contain per 100 g contains about 130 milligrams of calcium, while the average plant does not exceed 30 milligrams of calcium. A glass of milk contains, moreover, soon 180 milligrams of calcium. Besides calcium is Vitamin D important. Which you need to include the calcium the bones
. Therefore, the Health advises osteoporosis a daily vitamin D supplement of 20 milligrams.
Question by Mrs. Koninckx
"What are good protein-rich meals to lose weight?"
A high protein diet provides more satiety and stokes metabolism higher, causing some to lose weight easier. Expect there otherwise no miracles. Want to try it anyway? Eat smaller portions than bread, pasta, rice, potatoes and let cake and candy away. At breakfast, you can opt for an omelet with one slice of bread or a bowl of cottage cheese with fresh fruit and a handful of nuts. At lunch, you can eat a large vegetable salad (smoked) chicken and mackerel, possibly with a small roll with it. Or take a big bowl of pea or lentil soup. When hot meal, take a larger portion of meat or fish (approximately 125-150 grams) combined with vegetables and a salad. In between sipping a glass (Karen) milk, take a slice of lean meats or a piece of herring.
Ask Katja Hendriks
"If you fall off more by constantly changing diet?"
In your letter you write that you diet Dr. Frank the first year, 47 kilos rebelled and second only 3. And you even arrive, without changing eating habits. A great achievement for so many loses weight! The trouble is that after weight loss following an even harder task: maintain a healthy weight. You can now see firsthand. Weight loss falters, weight fluctuates and yes, even just a few kilos come. The main reason is that you now need lasting less energy. Course you can not stay forever on a diet on the other side. According to the website of Dr. Frank is ten weeks maximum, but you follow the diet for much longer. So you run the risk of shortages. Eventually, you will have to find a way of eating that suits you and where your weight remains stable. Research shows that successful dieter a regular diet after holding that they do not change substantially. I would certainly not recommend trying a new food. What is good: work on your muscle building. Because the more muscle, the higher the metabolic rate. And that gives a lasting effect. Success!
Question by R. Versluis
"Is it true that fresh juice is most valuable at breakfast?"
The dawn has gold in the mouth, but that does not necessarily have to be golden orange juice. It does not matter whether you fresh orange juice in the morning, between or at the noon luncheon. But of course, it is an excellent start to the day! Drinking orange juice provides two benefits: Vitamin C has a beneficial effect on your iron absorption, causing the iron in the (breakfast) sandwich is better utilized, and it is an easy way to get your daily serving of fruit. That following advantage, however, there are also disadvantages: you miss the fibers of the 'real' fruit, and you again get quite a lot of sugar inside, because you quickly three squeezes oranges for one glass. A glass of orange juice contains as many calories as a glass of cola and is just as bad for your teeth. So enjoy your fresh juice, but keep it to one drink per day.
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