Dit eet de personal voedingscoach
In mijn blogs vertel ik je elke week hoe belangrijk het is om gezond te eten en geef ik je tips en recepten voor een gezonde leefstijl. Vandaag vertel ik je hoe mijn voedingspatroon eruit ziet. Wat eet ik als personal voedingscoach? Ik zal je alvast verklappen; dat is echt niet altijd allemaal volgens de schijf van vijf.
Mijn ontbijt bestaat op de doordeweekse dagen vaak uit een schaaltje kwark met zelfgemaakte granola en een handje blauwe bessen. In het weekend ontbijt ik met een volkoren boterham of een afbakbroodje. Als beleg neem ik dan graag zuivelspread, kaas, 100% appelstroop of jam. Bij mijn ontbijt drink ik elke ochtend 2 glazen thee (zonder suiker uiteraard).
Mijn lunch is erg divers, maar ik eet altijd groente bij mijn lunch. In het weekend maak ik in de wintermaanden vaak soep voor de lunch. Bij de soep eet ik dan vaak nog een paar crackers of volkoren boterhammen met gezond beleg. Op maandag heb ik dan vaak nog soep over van het weekend, dus op die dag heb ik ook al mijn portie groente binnen. Op dinsdag en donderdag als ik aan het werk ben as invaljuf neem ik vaak 3-4 volkoren boterhammen mee (zuivelspread met kipfilet en kaas) en als groente een bakje rauwkost. Op vrijdag eet ik vaak 2-3 crackers met humus en avocado of tomaatjes en nog een volkoren boterham met 100% pindakaas. Op woensdag als ik thuis werk als personal voedingscoach, maak ik vaak een salade.
Het avondeten is bij ons thuis zo gevarieerd mogelijk. Met jonge kinderen komen bepaalde gerechten vaak terug, omdat ze favoriet zijn. Zo eten we elke donderdag pasta. Ik gebruik dan vaak de volkoren variant met tomatensaus of roomsaus. Gemiddeld 2 keer per week eten we groente en aardappels met een vegetarische schijf of stukje vis. Noodels staan ook bijna wekelijks op het programma. Ik gebruik dan altijd volkoren noodels met veel groente en kip of tofu. Heel makkelijk trouwens om zelf je woksaus te maken. Andere gerechten die vaak terug komen zijn nasi, macaroni en wraps/taco’s. In de wintermaanden ook zuurkool en boerenkool en in de zomer wat vaker een salade. En in het weekend eten ook wel eens een frietje of bakken pannenkoeken.
Tussen de maaltijden door, neem ik zo nu en dan nog een gezond tussendoortje. In de ochtend tussen mijn ontbijt en lunch is dat altijd een stuk fruit. In de middag neem ik alleen een tussendoortje als ik echt trek heb. Ik neem dan vaak een klein volkoren krentenbolletje (te koop bij de Aldi) of een plak zelfgemaakte cake/koek met weinig suikers.
Na het avondeten neem ik door de weeks soms een stukje pure chocola (70% cacao) of een plak zelfgemaakte cake/koek als ik die ’s middags nog niet heb gehad. Voor de rest neem ik ’s avonds niets meer. In het weekend neem ik ’s avonds vaak wat chips of een stokbroodje met tapenade/aioli (met een glaasje wijn). Want alleen maar eten volgens de schijf van vijf is voor niemand vol te houden, ook niet voor de personal voedingscoach.
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