Sugary drinks: why water is still the best choice
Soft drinks, energy drinks and sports drinks provide no useful nutrients, but plenty of free sugars. Here is what Gezond Leven and the WHO recommend, and how to switch step by step to water.
Eating less salt: where is it hiding and how do you cut back?
Even if you never add salt yourself, you can easily exceed the 5 grams a day that Belgium’s Superior Health Council recommends as a maximum. Here is where the salt hides and how to eat less of it.
Eggs as a quick weekday protein source
Eggs sit in the light-green zone of the food triangle. What Gezond Leven says, how much protein they provide, and how to use them on weekdays.
Canned chickpeas: a fibre-rich meal in fifteen minutes
Canned chickpeas are already cooked and quick to use. What Gezond Leven and Belgium’s Superior Health Council say about legumes, how much salt rinsing removes according to one US study, and how to build a fibre-and-protein meal in about fifteen minutes.
Oatmeal as a breakfast base: why I add fibre and protein on top
Oatmeal is my quick autumn breakfast. What Gezond Leven says about whole grains, and how I combine fibre and protein without a syrup show.
Autumn vegetables without pumpkin: why I choose leek, witloof and celeriac
In October, leek, Belgian endive and celeriac are fully in season. What Gezond Leven says about vegetables, and how I fit them simply into my week — without another pumpkin soup.
Pumpkin in the autumn kitchen: an easy vegetable win without soup repetition
Pumpkin helps you toward 300 grams of vegetables a day without soup every day. Roasting, stir-fry, curry: what works, what I pair it with, and where pumpkin alone falls short.
Seasonal fruit in October: why I choose apples and pears
In October, apples and pears are fully in season. What Gezond Leven advises on fruit, why I prefer whole fruit over juice, and how I fit them into my day.
A bowl of vegetable soup a day: the easiest vegetable win I know
Most people don’t reach 300 grams of vegetables a day. A bowl of soup helps a lot, as long as you watch the salt. What counts, what doesn’t and how I make my soup.
A drizzle of olive oil every day: what does the research really say?
Olive oil instead of butter: large studies link it to a longer life. What holds up, the caveats, and how I use it now.
Protein before bed: does a tub of quark help your recovery?
On training days I often have some quark before bed. I looked into what the research says about pre-sleep protein and muscle recovery.
A handful of nuts a day: small habit, big difference?
For a long time I saw nuts as something fattening to nibble with drinks. The research tells a different story. This is how I make them a daily habit.
