Gezond eten. Een verschil tussen weten en doen!
Gezond eten is erg belangrijk. Dit weet iedereen, maar lang niet iedereen doet het. Waarom eigenlijk? Gezond eten heeft toch een heel groot effect op je gezondheid, je lichaamsgewicht en op de kwaliteit van je leven? Wie wil er nou ziek zijn? Niemand toch? Hoewel gezond eten tijdens onze evolutie de norm was – hoe zijn wij anders geworden tot wat wij nu zijn? – is er in de afgelopen 50 jaar ongelofelijk veel veranderd op dit gebied. Er is veel ruis ontstaan over wat gezond eten nou eigenlijk is. Dit komt onder andere media hypes, dieetrages, goeroe’s en ook door de voortschrijdende inzichten van wetenschappelijk onderzoek. Wat is nou waar over gezond eten en wat niet? In dit artikel vertel ik je flink wat praktische dingen over gezond eten, zodat je de tips gemakkelijk kunt toepassen wat op jouw van toepassing is.
Waarom zou je gezond eten?
Gezond eten is super belangrijk. Gezond eten is onder andere belangrijk om niet (chronisch) ziek te worden. Ongezonde voeding en vervelende chronische ziektes kennen namelijk een relatie. Ongezond eten wordt steeds vaker gelinkt aan ernstige en chronische aandoeningen zoals obesitas, diabetes 2 en aan kanker. Ook aan andere aandoeningen; zoals allergieën, astma, ADHD, Parkinson en zelfs depressies.
Gezond eten is daarom belangrijk om gezond te blijven en om niet dik te worden. Overgewicht is immers vaak een voorstadium van zo’n chronische aandoening.
Hoe belangrijk gezond eten is?
Nou gezond eten kan er bijvoorbeeld toe leiden dat de kans om hart- en vaatziekten te ontwikkelen, vermindert. Wist je dat wereldwijd de meeste mensen sterven aan de gevolgen van hart- en vaatziekten? Hart- en vaatziekten zijn doodsoorzaak nummer 1 in de wereld.
Gezond eten is niet alleen belangrijk om slopende en chronische ziekten te voorkomen. Gezond eten helpt ook om hersenfuncties en fysieke prestaties te verbeteren.
Zo kan het eten van bepaalde voedingsmiddelen en bepaalde voedingsstoffen het IQ (tijdelijk) verbeteren. Mensen die regelmatig sporten weten ook wel dat gezond eten hun sportieve prestaties positief beïnvloedt.
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Gezond eten, calorieën en nutriënten
Veel mensen denken dat gezond eten een kwestie is van niet teveel calorieën binnen krijgen. De gedachte hierachter is dat je door een calorie-overschot dik wordt. Echter calorieën kun je niet zien als een homogene energie-eenheid.
Calorieën tellen hoeft niet?
Het tellen van calorieën, zoals bij diverse diëten en afvalprogramma’s gebeurt, lijkt zinloos als het gaat om voedingswaarde. De calorieën van de macronutriënten eiwitten, koolhydraten en voedingsvetten worden ieder op een eigen wijze door het lichaam verteerd.
Je kunt dus niet zeggen dat je minder calorieën moet eten (dus bijvoorbeeld minder voedingsvetten) om zodoende gezonder te eten. Voedingsvetten zijn juist enorm belangrijk voor een goede gezondheid. Ze worden onder andere gebruikt voor energie, het opbouwen van hormonen en ze zijn onderdeel van alle celmembranen (celwanden).
De verschillende macronutriënten (vetten, koolhydraten en eiwitten) leveren op hun beurt een diversiteit aan micronutriënten (vitamines en mineralen.
Micronutriënten zijn eveneens onmisbaar en het lichaam maakt de meesten ervan niet zelf aan. Via gezond eten krijg je ze binnen. Bij micronutriënten kun je denken aan mineralen, vitaminen en sporenelementen.
We gaan eens kijken wat de calorieën van eiwitten, koolhydraten en vetten in je lichaam doen, zodat je een beeld krijgt wat een calorie nou eigenlijk doet. Daarna bekijken we de micronutriënten wat dieper.
Macronutriënten
Eiwitten, koolhydraten en vetten worden ook wel macronutriënten genoemd. Je hebt er dagelijks veel van nodig omdat zij energie leveren en omdat het bouwstoffen zijn. Door deze macronutriënten kun je bijvoorbeeld lopen, bewegen, eten verteren, kijken, denken en ademen.
Ook zorgen macronutriënten er onder andere voor dat je hart klopt, het immuunsysteem functioneert en dat je lichaam zich (dagelijks) herstelt.
Dagelijks gezond eten zorgt ervoor dat je deze gezonde voedingsstoffen binnen krijgt. Voel jij je geregeld energieloos, futloos, suf of gewoon moe? Kom jij regelmatig energie tekort? Grote kans dat je een van de belangrijke macronutriënten niet voldoende binnen krijgt. (Inclusief de mineralen en vitaminen die erbij horen!!!)
Hieronder zijn die belangrijke macronutriënten kort beschreven. Ook lees je in welk type voedingsmiddel je ze tegen komt.
Eiwitten
Ook wel proteïne genoemd. Eiwitten leveren 4 calorieën per gram. Eiwitten zijn bouwstoffen van al je lichaamscellen. Zonder eiwitten, geen leven.
Belangrijke eiwitbronnen zijn (grasgevoerd) rundvlees, kip, vis, (rauwe en volle) zuivelproducten, eieren, peulvruchten, bonen, linzen soja en quinoa.
Koolhydraten
Koolhydraten bestaan in twee vormen; geraffineerde koolhydraten en complexe koolhydraten. Ze leveren 4 calorieën per gram, evenveel als eiwitten.
Goede (complexe) koolhydraten vind je in volkoren/spelt/rogge/zuurdesem brood, fruit, groenten, zilvervliesrijst en volkoren pasta. Gezond eten is vooral veel groente eten.
Geraffineerde koolhydraten vind je in wit brood, witte rijst, frisdrank, gezoete zuivel, vruchtensappen uit een pak, mueslirepen en tal van andere (sterk) bewerkte voeding.
Geraffineerde koolhydraten hebben niet veel met gezond eten te maken. Het is inmiddels wel “safe” om te zeggen dat producten die geraffineerde koolhydraten bevatten je dik en ongezond kunnen maken.
Voedingsvetten
Voedingsvetten werden jarenlang gezien als dikmakers. Ze leveren 9 calorieën per gram. Dit is ruim 2 keer zoveel als koolhydraten en eiwitten. Vetten zijn echter een hele belangrijke bouwstof, net als eiwitten. Al je lichaamscellen zijn eruit opgebouwd. Je lichaam heeft voedingsvetten nodig!
De hersenen bestaan bijvoorbeeld voor 60% uit vet! Tevens zijn vetten een uitstekende brandstof, soms beter dan koolhydraten.
Dat vetten 9 calorieën per gram leveren, betekent echter nog niet dat ze netto 9 gram energie leveren. Ofwel, dat je er snel dik van kan worden. Het lichaam breekt voedingsvetten namelijk af en maakt er bijvoorbeeld bouwstoffen van. Lang niet al het voedingsvet, verandert dus in lichaamsvet.
Gezonde bronnen van voedingsvetten zijn onder andere avocado, noten, zaden, pitten, extra vierge olijfolie, kokosvet, vette kaas, volvette zuivel, vis en vlees.
De micronutriënten
Gezond eten is ook rijk aan micronutriënten. Denk hierbij aan vitaminen en mineralen. De meeste vitaminen en mineralen maakt je lichaam niet zelf aan, dus is het belangrijk dat je die via je voeding binnen krijgt. Je noemt dit essentiële vitaminen en mineralen.
Hier volgt een klein overzicht van een aantal super belangrijke micronutriënten. We beginnen eerst met de mineralen.
Kalium
Het mineraal kalium is belangrijk om de bloeddruk onder controle te houden. Hiermee is kalium als het ware de tegenhanger van het mineraal natrium. Ook is het belangrijk voor een goede werking van de spieren en de zenuwen.
Calcium
Het mineraal calcium is een belangrijke bouwstof voor botten en tanden, maar ook voor het hart, de zenuwen en de spieren. En nee, je hoeft niet alleen maar melk te drinken om sterke botten te krijgen. Juist groene bladgroenten zoals boerenkool en spinazie bevatten veel calcium.
IJzer
Dit mineraal staat vooral bekend om het dragen van zuurstof door het bloed. Hoe meer zuurstof in het bloed, hoe beter je prestaties en hoe fitter je je voelt. Ook vervult ijzer belangrijke functies voor het immuunsysteem en de hersenen.
IJzer vind je veel in groene bladgroenten.
Magnesium
Dit mineraal speelt een belangrijke rol in ruim 300 lichaamsprocessen. Denk hierbij aan de energieproductie, het goed werken van het zenuwstelsel en het samentrekken van de spieren. Je kunt magnesium zien als een spin in het web van allerlei belangrijke lichaamsprocessen.
Van magnesium wordt ook wel gezegd dat het na zuurstof, water en voeding de belangrijkste stof is voor leven. Een magnesiumtekort zul je onherroepelijk (fysiek) merken.
Op het plaatje kun je zien waar magnesium in zit. Gezond eten is dus genoeg magnesium eten.
De vitamines
Alle vitamines, van A tot en met K zijn belangrijk want alle vitamines spelen een bepaalde rol in je al lichaamscellen, je zenuwstelsel, je immuunsysteem, het spijsverteringssysteem, je spierstelsel en in de organen van het lichaam.
De vitamines A, D, E en K krijg je vooral binnen via vetrijke voeding. Vitamine D krijg je overigens vooral via de zon binnen en ook door middel van vette vis, kip en roomboter.
Gezond eten bevat dus voldoende macro- en micronutriënten. Omdat het onmogelijk is om dagelijks voldoende van alle micronutriënten binnen te krijgen is gevarieerde en volwaardige voeding belangrijk.
Wil je meer weten over gezond eten en gezond leven en wat al die vitamines en mineralen allemaal voor uitwerking hebben in je lichaam? Maak dan een afspraak met mij en ik zal het toelichten
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Gezond eten is volwaardig eten
Volwaardig eten kun je zien als eten dat eruit ziet zoals het smaakt. Denk hierbij aan hele stukken vlees, vis, broccoli, wortels, noten en zaden. Dergelijke voeding bestaat voornamelijk uit één enkel ingrediënt. Zo bestaat broccoli uit broccoli en een moot verse zalm uit zalm.
Wanneer een product eruit ziet alsof het gemaakt is in een fabriek, dan betreft het waarschijnlijk geen volwaardige voeding.
Volwaardig eten/gezond eten levert veel macro- en micronutriënten en juist minder calorieën per eenheid voeding. Fabrieksvoeding levert daarentegen juist veel calorieën en weinig gezonde voedings- en bouwstoffen. Precies het omgekeerde dus.
Probeer om het overgrote merendeel van het eten dat je dagelijks eet, uit volwaardige voeding te laten bestaan. Probeer daarom je voeding rond de onderstaande negen categorieën te groeperen.
1. Groenten
Groenten zijn de basis voor gezond eten omdat groenten vrij weinig calorieën bevatten en juist veel micronutriënten en vezels. Ook bevatten groenten veel vocht en daar is je lichaam ook dol op.
2. Vlees en vis
Gedurende onze gehele evolutie zijn deze eiwitbronnen super belangrijk voor ons geweest. Eiwitten zijn bouwstoffen voor al je lichaamscellen. Ben je vegetarisch? Kies dan voor plantaardige eiwitbronnen zoals bonen, linzen, peulvruchten en quinoa.
3. Fruit
Fruit zit bomvol gezonde stoffen zoals antioxidanten. Het eten van fruit kan helpen om ziektes te voorkomen, maar ons lichaam is niet gewend aan de huidige fruitovervloeden. Fruit is een seizoensproduct en hoort daarmee niet het hele jaar door beschikbaar te zijn.
4. Noten en zaden
Noten en zaden zijn super belangrijke bronnen van voedingsvet en andere gezonde stoffen. Schep ’s ochtends een lepel lijnzaad door de (volle) kwark of door de havermout.
En als je trek in een snack hebt (heb ik ook wel eens), eet dan een handje rauwe noten. Super lekker, voedzaam en gezond.
5. Eieren
Eieren worden als een van de meest gezonde voedingsmiddelen ter aarde beschouwd. Ze bevatten onder andere gezonde eiwitten, gezonde vetten en tal van micronutriënten.
6. Bonen en peulvruchten
Fantastische bronnen van plantaardige eiwitten en vezels. Ze laten de bloedsuikerspiegel niet snel stijgen en ze verzadigen enorm. Gezond eten bij uitstek.
7. Volle zuivel
Veel zuivel is bewerkt. Kies daarom voor volle zuivelproducten, gefermenteerde of voor rauwe zuivel. Denk hierbij aan roomboter, volle kwark en yoghurt, rauwe melk en rauwmelkse kazen.
Gezond eten is het ‘hele pakketje’ eten en dit geldt ook voor zuivel. Juist rauwe melk bevat alle voedzame stoffen die je goed kunt gebruiken. Gepasteuriseerde en halfvolle melk zijn door hun bewerking ontdaan van diverse gezonde bestanddelen.
8. Kruiden en specerijen
Kies vooral voor verse kruiden. Van diverse verse kruiden is bekend dat zij over medicinale eigenschappen beschikken. Bij specerijen kun je denken aan zwarte peper, chilipeper en kurkuma. Verse kruiden zijn onder andere verse basilicum, peterselie, oregano, salie en bieslook.
9. Dranken
Drink vooral water en als je wat anders drinkt kies dan voor groene thee, verse gember of rooibosthee. Kies eventueel voor zwarte koffie.
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Gezond eten is geen junkfood
Junk food betekent letterlijk rommel-eten. Met gezond eten heeft het niet veel te maken. Dit moet je dus niet eten. Junk food bestaat onder andere uit:
- Producten waaraan veel suiker is toegevoegd, zoals frisdrank. Producten die veel toegevoegde suikers bevatten worden in toenemende mate in verband gebracht met overgewicht en diabetes 2.
- Geraffineerde koolhydraten zoals wit brood, diepvriespizza en cornflakes. Dergelijke producten staan ook in relatie tot overeten, obesitas, hart- en vaatziekten, hoge bloeddruk en teveel buikvet.
- Transvetten, dit zijn zeer schadelijke vetten en ze worden in verband gebracht met hart- en vaatziekten.
- Diverse plantaardige oliën zoals zonnebloem- en maïsolie. Vaak bevatten ze teveel (ontstekingsbevorderende) omega 6 vetten en juist te weinig gezonde omega 3 vetten.
- Sterk bewerkte “vetarme” producten. Vaak ten onrechte omschreven als gezond eten, maar ze bevatten vaak teveel toegevoegde suikers.
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Gezond eten is niet teveel eten
Gezond eten houdt niet alleen in dat je gezonde voeding in je mond stopt, maar ook dat je niet te veel eet. Als je te veel eet dan bestaat de kans dat je meer calorieën binnen krijgt dan dat je er gebruikt. De kans is dan groot dat het overschot aan calorieën wordt opgeslagen in je vetreserves. Met andere woorden; je komt aan.
Het is natuurlijk ook zo dat het type calorieën bepaalt dat je maar blijft eten of je weer snel trek hebt. Geraffineerde koolhydraten en suikerrijke voedingsproducten staan erom bekend veel calorieën te leveren en heel weinig voedingswaarde. Ook verzadigen ze amper (in vergelijking tot volwaardige voeding) .
Dergelijk eten (als je het eten kan noemen) laat je bloedsuikerspiegel snel stijgen, met alle gevolgen van dien. Kies dus liever voor gezond eten (volwaardige voeding) want dat verzadigt wel.
Hieronder heb ik een paar eetstrategieën voor je uiteengezet die je gemakkelijk kan toepassen.
1. Eet zoals de Fransen
De Fransen hebben de gewoonte om te stoppen met eten als zij voor 80% vol zitten.
2. Gebruik kleinere borden
Op kleinere borden lijkt het erop dat je veel hebt opgeschept. Het klinkt wellicht een beetje bizar, maar je hersenen zien dit als veel eten. Hierdoor eet je automatisch minder.
3. Wacht 20 minuten
Het duurt even voordat al het eten uit de slokdarm de maag heeft bereikt. Vanaf dat moment kunnen je hersenen bepalen of je maag ‘vol’ genoeg zit. Je maag bevat ‘sensoren’ die aangeven dat er genoeg eten in de maag zit.
Hoe vaak komt het wel niet voor dat je in amper tien minuten je bord leeg hebt en dat je toch blijft zitten met een hongerig gevoel? Wacht dus even met opscheppen.
4. Snoep voor het eten
Gezond eten en dan eerst snoepen? Ik bedoel hiermee dat je gerust een handje noten, wat humus, cherry tomaatjes of wat anders (gezonds) kan eten. Juist door iets te eten, voordat je aan tafel gaat, zorgt ervoor dat je geen enorme trek hebt, waardoor je automatisch minder opschept.
5. Drink water voor het eten
Water bevat geen calorieën, maar neemt wel plaats in. Je zit dus eerder vol.
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