{"id":29181,"date":"2021-04-27T18:10:58","date_gmt":"2021-04-27T16:10:58","guid":{"rendered":"https:\/\/ods-vitaal.nl\/?p=29181"},"modified":"2022-06-08T14:16:14","modified_gmt":"2022-06-08T12:16:14","slug":"less-is-enough","status":"publish","type":"post","link":"https:\/\/ods-vitaal.nl\/en\/less-is-enough\/","title":{"rendered":"Less is enough"},"content":{"rendered":"

Less is enough<\/strong><\/p>\n

I think I really ate a lot of meat until about 30 years old. I come from a family with 4 children and almost every evening we had meat on the table and once a week fish. My father didn’t always eat his piece of meat and put it on my plate. My sister already ate less meat during that period and now she is vegan.<\/p>\n

Less meat was therefore not easy for me, especially because I don’t like \u201csweet fillings\u201d. That is why my lunch box was filled with meat or cheese. So I ate meat every day. In the morning, afternoon and with dinner. And at a party I rather ate a piece of cheese than the Limburg flan.<\/p>\n

The change<\/strong>
\nA healthier diet choice is not always easy. Still, when I started living with Sonja at the age of 27, I noticed that my sandwich fillings changed. A sandwich with cottage cheese and strawberries, apple and cinnamon and low-fat yogurt with nuts were my preference.<\/p>\n

While on holiday I could still enjoy a mix grill or extra lamb chops, I really ate less meat at home. No, you could not call it vegetarian because that was really a \u201cforbidden\u201d word at the time. I alternated the meat with fish and occasionally with the “forbidden” word.<\/p>\n

Nowadays it is advised to eat less meat and the terms vegetarian and vegan are well established. By eating less meat I feel fitter and I am rarely sick. I am not someone who says that eating a lot of meat makes you very sick, but it is true that more and more additives are being made into the meat to make a piece of meat.<\/p>\n

Forget the word vegetarian.<\/strong>
\nMore and more often I hear that young children are obliged to become a vegetarian. That word \u201cobliged\u201d makes it much more difficult for the children. Children mainly watch what their peers are doing and eating. When your child has to chew a celery stalk and others don’t, you make it more and more difficult.
\nWhen I eat meat I get a piece from the butcher, when I eat fish I get it from the wholesaler or the fishmonger. I stick to a maximum of 400 grams of meat per week and that includes the sandwich filling. Is it hard? Certainly in the beginning, but when you see how many tasty, healthier, surprising and especially nutritious alternatives there are, it is not too bad. Just give it a try for a week or two. If you eat less for 14 days and eat the right substitutes, you will notice that your body will be happier.<\/p>\n

Double or nothing<\/strong>
\nIt is not a gamble what you are going to take. No, it is a choice you can make. If you want to eat less meat and be more aware of your diet, do so at your own pace. Changing everything tomorrow is counterproductive.<\/p>\n

\u2022 Do you now eat meat several times a day? Then limit it to 1 moment a day and take an alternative for the other times.
\n\u2022 Do you eat meat every day for dinner? Then go for a ‘day of vegetarian food’.
\n\u2022 Did you know that you eat vegetarian more often than you think? Pizza margarita, vegetable soup, a salad. Often these are already vegetarian, but you do not think about it.
\n\u2022 Do not refer to that day as \u201cvegetarian day\u201d but \u201ca day without meat\u201d.<\/p>\n

Don’t be too hard on yourself. Nobody is perfect. It just takes time to get into the habit.<\/strong>
\nIf you also want to replace the meat on your sandwich, consider the alternatives below.
\n\u2022 Spelled bread with hummus and avocado
\n\u2022 Spelled bread with cottage cheese and radish
\n\u2022 Spelled bread with fried mushrooms and fresh herbs
\n\u2022 Spelled bread with low-fat margarine butter, 30+ cheese and cucumber
\n\u2022 Spelled bread with 100% peanut butter and banana
\n\u2022 Spelled bread with a boiled egg and avocado with tomato.<\/p>\n

Of course there are many other alternatives and you can also use my nutrition app for that. This app also offers a large number of vegetarian and vegan recipes. For your inspiration.<\/p>\n

We have gradually become accustomed to being able to find replacements for everything in the supermarket. Pay close attention to which meat substitute you buy. Do not pay attention to the amount of carbohydrates, but to the amount of salt. As a person you are allowed to consume a maximum of 6 grams per day. More is certainly not good and less is better.<\/p>\n

Cheese and eggs are great replacements, but you shouldn’t eat them every day either. Vegetables, fruits, legumes, whole grains, nuts and seeds are really good substitutes.<\/p>\n

Are you stuck? Please contact ODS and together we will see how we can help you on your way.<\/p>\n

Wok dish with tofu, mushrooms and vegetables<\/h2>\n

Ingredients:<\/strong>
\n\u2022 Noodles, whole grain, unprepared – 90 grams
\n\u2022 Tofu, unprepared – 130 grams
\n\u2022 Olive oil (for baking) – 2 tablespoons (13 grams)
\n\u2022 Green beans – 130 grams
\n\u2022 Soy sauce – 2 tablespoons (19 grams)
\n\u2022 Red bell pepper – 1 piece (85 grams)
\n\u2022 Carrot – 130 grams
\n\u2022 Chestnut mushrooms, unprepared – 160 grams
\n\u2022 Sesame seeds – 2 teaspoons (4 grams)
\n\u2022 Spring onion – 2 pieces (50 grams)
\n\u2022 Salt – 2 pinches (1 gram)
\n\u2022 Pepper – 2 pinches (1 gram)<\/p>\n

Preparation method:<\/strong>
\n\u2022 Drain the tofu and press out all the moisture. Place between kitchen paper with, for example, a thick book on it and let it drain well.
\n\u2022 Meanwhile, cook the noodles according to the preparation method on the package. Drain in a colander, rinse with cold water until the noodles are cold and drain.
\n\u2022 Brush the mushrooms clean and cut into slices. Cut the spring onion into rings.
\n\u2022 Wash the bell pepper and peel the carrot, cut both into strips.
\n\u2022 Shell the green beans and cook for about 10 to 12 minutes. Drain and set aside.
\n\u2022 Cut the tofu into cubes.
\nHeat the olive oil in a wok or frying pan and fry the tofu for 4 minutes.
\n\u2022 Add the mushrooms, bell pepper, carrot and green beans and stir fry for 4 minutes. Season with salt and pepper.
\n\u2022 Lower the heat and add the noodles. Add the soy sauce, mix everything together and continue heating for a while.
\n\u2022 Spoon the noodles onto a plate and garnish with the spring onion and sesame seeds.<\/p>\n

Take a look at my Facebook, where I put daily tips, tricks and recipes that give you a helping hand.
\nAndr\u00e9 Mostard is a sports nutrition coach and has been active in the sports world for more than 30 years. Andr\u00e9 regularly writes a blog for ODS Vitaal with good practical tips to feel good! Sportvoedingscoach Andr\u00e9 Mostard<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

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