Eating healthy while losing weight: 6 practical tips that really work

Do you want to lose weight without sacrificing energy or health? First, understand how your body works. Think of your body as a construction site: macronutrients provide energy and building blocks, while micronutrients ensure everything keeps running smoothly.

The basics: what do you need?

• Macronutrients: carbohydrates, fats, and proteins. They provide calories:
  o Carbohydrates & proteins: 4 kcal per gram
  o Fats: 9 kcal per gram
  o Alcohol: 7 kcal per gram
• Micronutrients: Vitamins and minerals – they do not provide energy, but are indispensable for your health.

You need to get some nutrients, such as vitamin C, from power supply get. Others, such as vitamin D, your body partially produces itself.

What is healthy food?

The Health Council and the Nutrition Centre translate scientific insights into clear guidelines. A useful tool is the Food Pyramid, with which you eat healthily and sustainably.

6 tips to eat healthier while losing weight

1. Eat more fruits and vegetables
   At least 250 grams of vegetables and 2 pieces of fruit per day help keep your body healthy.
2. Choose whole grain
   Replace white products with whole-grain varieties for more fiber and a longer feeling of fullness.
3. More plant-based, less meat
   Replace meat with legumes, nuts, or fish for a change. Good for your body and the planet.
4. Use soft or liquid fats.
   Choose oil or margarine instead of butter. Unsaturated fats are better for your heart.
5. Sugar-free drink
   Water, tea, or coffee without sugar are the best thirst quenchers. It is better to avoid soft drinks.
6. Keep snacks limited
   Choose a maximum of 3-5 small portions per day outside the Food Pyramid – and enjoy consciously.

Get started: your healthy nutrition plan

Do you really want to put these tips into practice? Then start with this plan today:

✅ Plan 3 to 5 meals a day with healthy choices
✅ Eat at least 2 pieces of fruit and 250 grams of vegetables every day
✅ Keep track of what you eat and how you feel for a week – this way you discover patterns and areas for improvement.

Need help with a healthy start?

Our nutrition consultants are ready to help you! Schedule an appointment today. free A consultation in which we look together at your goals, pitfalls, and how you can implement realistic changes. Sign up below for a free consultation.