Tips om meer groente te eten op een dag

Hoe kom ik aan meer groente?

Een vraag die ik best vaak krijg. Hoe kom je aan genoeg groente op een dag? En op welke manier kan ik meer groente implementeren in mijn voedingspatroon?

 

Het voedingscentrum adviseert minimaal 250 gram groente per dag. Dit is minimaal en mag naar mijn mening zo hoog oplopen als je wil. Ik ga zelf voor 400-700 gram groente op een dag. Ik merk dat dit heel erg goed voelt voor mijn lichaam, mijn darmen en dat ik me energiek en verzadigd voel op een dag.

 

Dat gun ik jou ook en ik weet zeker dat meer groent eten jou hierbij kan helpen.

Dus, hoe dan?

Groente bij je ontbijt

Verspreid de groente over de dag. Om te beginnen kun je groente nemen bij je ontbijt. Dat kan heel simpel door een wortel, paprika, komkommer of tomaat in stukken te snijden en dit gewoon naast je ontbijt op te eten. Simpel en effectief. Je eerste portie groente is zo al binnen!

Je kunt de groente ook in je ontbijt verwerken door bijvoorbeeld een boerenomelet te maken of door bloemkool of pompoen aan je havermout toe te voegen.

Ontbijt met groente
Ontbijt met groente

Groente bij je lunch

Bij je lunch kun je gaan voor een salade met groente erin. Kies dan voor verschillende soorten groente naast de tomaat en komkommer. Groente als wortel, paprika, courgette, aubergine, snijbonen, bloemkool, broccoli en pompoen zijn voedzamer en kun je allemaal heel goed in een salade verwerken.

Of ga voor gewokte groente met een eiwitbron zoals kip, tempeh of tofu. Gewokte groente kun je zowel warm als koud eten. Wok de groente in olie en voeg eventueel wat ketjap, sojasaus of oestersaus toe voor de smaak. 

Om simpel te beginnen kun je ook hier weer beginnen met 1 stuk groente rauw te eten naast je huidige lunch.

groente bij je lunch

Groente soep

Soep is echt ideaal om je portie groente binnen te krijgen. Je kunt overal soep van maken en het verzadigd goed. Maak bijvoorbeeld soep van courgette, broccoli, paprika/tomaat, pompoen, zoete aardappel, knolselderij. Of een lekkere combi! Een soep is op zich zo gemaakt maar als je tijd wil besparen kun je ook een verspakket kopen in de supermarkt of een verse soep kopen. Ik maak vaak een grote pan soep aan het begin van de week en vries hier een deel van in. Zo hebben we voor een aantal dagen soep in huis als lunch of voor tussendoor.

Quiche en soep

Groente quiche

Nog zoiets geniaals! Een quiche. Hier kun je net als in soep veel groente in kwijt en ook eindeloos mee variëren. Je kunt gaan voor een quiche met bladerdeeg of een quiche zonder bladerdeeg zoals deze.  Uit een quiche haal je meerdere porties dus heb je meteen een lunch (met groente) voor de volgende dag

Groente als snack

Ook voor tussendoor kun je kiezen voor groente. Snijd plakjes wortel, komkommer, paprika en snack tomaatjes en eet deze los of maak er zelf een dip bij. Qua dip kun je gaan voor een tapenade, hüttenkäse of hummus. 

Op deze manier kun ook jij aan je dagelijkse portie groente komen! Maak een gewoonte van groente eten bij elke maaltijd en dan kom je al een heel eind. Je zal ook zeker de voordelen van meer groente eten gaan voelen. Groente zijn groot in volume en laag in calorieën. Ook bevat het veel vezels die goed zijn voor je darmflora en het geeft je een verzadigd gevoel.

Alleen maar voordelen toch;)

groente als snack

Maak het lekker

En als laatste, maak het lekker voor jezelf. Experimenteer met welke groente jij lekker vind en met de bereidingswijze. Als je iets lekker vind zal je er ook meer van willen eten. Misschien houd je niet van rauwkost maar wel van groente uit de oven? Ga experimenteren en kom erachter wat jij lekker vind!

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  129. Worth paying for if you want to learn strategy for video poker. It has many different games to choose from and you can define your own paytables. It tracks your errors so you can monitor your improvement. You can cheat and get info for your hand: it will list all possible holds for a given hand, sorted by expected return. Stable and nimble on our iPhone6. Of course no ads or in-app purchase annoyances. Look no further if you want a video poker app thats fun and will improve your game: this is the one. Less expensive, but also available, is WinPoker, which has similar hand training capabilities as Video Poker for Winners, but doesn’t look and feel like the games in a casino. Here is a link to Bob Dancer’s website. The 6.0 version is $30.
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  130. Any five-card hand that doesn’t qualify in any of the above categories is known as a high-card hand. Holdings like A-J-8-4-5 (ace-high) and J-8-6-3-2 (jack-high) represent high-card hands. In a battle of highest ranking card hands, the hand with the strongest kicker wins. For instance, the ace-high hand has the highest value and would beat the jack-high hand in this example. A straight flush makes the second-strongest five-card hand, trailing only the royal flush in the poker hand rankings. A straight flush is made with any five consecutive ranking cards of the same suit. The king-high version represents the strongest possible straight flush, as an ace-high straight flush qualifies as a royal flush. The odds against making a straight flush in Texas Hold’em are 3,589-to-1, making it a very rare holding.
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