Vegan Diet Amsterdam

Hello and nice to see you here!

My name is Valerie Stokman.

I am a registered dietitian based in Amsterdam, Netherlands. I am specialized in vegetarian/vegan nutrition for persons of all ages. Vegan Diet Amsterdam is my trade name.

With this website I hope to encourage people to think about sustainability, to eat more plants, to cook more and to learn more about optimal nutrition for human and planetary health.

About me

Hi and nice to see you here! My name is Valerie Stokman. I am a registered dietitian, specialised in plant-based nutrition.

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Consults

On this page you will find information about what you can expect from a consult and how much it costs.

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Mealplans

Get your professional vegan meal plan here.

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My way to plant-based nutrition Today I want t

My way to plant-based nutrition

Today I want to share with you a little bit of personal background.

Everybody is unique and has their own unique way to everything, including diet. Here is mine.

I never actually liked meat. Maybe because back in Soviet Union there was no tasty meat! So, after stopping I never looked back.

I was 14-15 years old, and my major motivation was pity for the animals. But I also felt in an intuitive way meat wasn’t healthy. Time proved me right)

I stopped eating meat > 25 years ago. I never ate it since then. Personally, I never felt a big discomfort and/or pressure from the outside world. There were not many meat substitutes though. I remember taking a trolley-bus to the other end of the city to the only small shop celling soy textured protein. I didn’t do it often, to be honest. I wasn’t concerned much with the right nutrients. Healthy food, including fresh fruit & vegetables, was a luxury back then. It was not about balance & health, it was about having enough food mostly.

Do you want to learn more? Let me know, and I will continue the story.

#gewichtsverlies #voedingsadvies #dietiste #gezondafvallen #dietistamsterdam #nutritionistamsterdam #vegannutritionist #plantbasednutritionist #plantbasedweightloss #weightmaintenence #registereddietitian #rd #rdeats #rdv #waytoveg #microinfluencer #influencernl

In this menu you will find 10 recipes of festive d

Let’s talk about one of my fav breakfasts: oat p

Let’s talk about one of my fav breakfasts: oat porridge.

I often here from friends and clients that if they eat porridge for breakfast, they feel extremely hungry in an hour or so. How is that possible? I might have a few explanations for that!

If you eat porridge without any toppings, it is no wonder that you feel hungry soon after. Plain oats do not contain many calories and easily digestible.

If you eat instant or quick oats, they have a higher glycaemic index and create a rise in blood sugar, after which you experience a fall in blood glucose and, consequently, hunger.

Oats improve digestion which can lead to an efficient emptying of the colon. Which, in turn, can create a feeling of empty belly.

Oats are very healthy, so I certainly encourage you to eat them regularly! My way of eating them: take a generous amount of whole-grain oats, cook them in your fav pb milk, top with your favourite healthy toppings such as nuts, seeds, nut butters, berries, fruit, enjoy mindfully and glow for the rest of the day (or till lunch 😉

#oats #oatmeal #oatporridge #porridge #oatbreakfast #healthybreakfast #whatdietitianeats #nutritionfacts #plantbasednutritionist #plantbaseddietitian #vegandietist #dietistamsterdam #voedingsadvies #gezondeten #havermout #haver #gezondontbijt

5 recommendations on healthy weight loss Let’s

5 recommendations on healthy weight loss

Let’s talk about HEALTHY way of losing weight today.

A healthy weight loss is +/- 0.5 kg per week. Only if a person very overweight a loss of +/- 1 kg per week can be considered. It might sound disappointing to some. So, before dieting it is important to realize what a realistic weight loss is and in how many weeks/months you will reach it.

The key to a weight-loss diet is not eating or not eating specific foods but rather eating a balanced diet limited (temporarily) in calories.
In order to lose 1 kg, you need to create a deficiency of +/- 7.000 calories (not 9.000 even though 1 gram of equals 9 calories. This is because fat cells have water in-between them and you will lose this water too).

1.Try to keep a food diary for at least a week
A diary will help you look objectively at your diet and point out weak points. Nowadays there are many mobile applications that facilitate the process of keeping a diary.

2. Eat A LOT OF vegetables
Vegetables contain a large amount of fiber, which contributes to optimal digestion and satiety.

3. Avoid excessive use of oil
One tablespoon of oil has about 120 calories. Add the minimum amount of oil when dressing the salad. Make dressings based on lemon or orange juice, vinegar, mustard. Choose healthy cooking methods for main courses that require minimal or no oil: stew, bake, steam.

4. Radically reduce the amount of alcohol
Firstly, alcohol stimulates the appetite. Secondly, alcohol itself is very high in calories. For example, one glass of wine (180 ml) has an average of 150 calories. By the way, white wine contains slightly fewer calories than red wine.

5. Eat slowly
Eat slowly and chew your food thoroughly. A tip for those who are bad at it: eat with chopsticks.

And a bonus advice: Consult an experienced dietitian

Dietitians receive education in the field of nutrition. In addition to practical advice, a regular visit to a dietitian provides psychological support, which is very important during weight loss.

Vegan Christmas Culinary Workshop Remember I to

Vegan Christmas Culinary Workshop

Remember I told you I was preparing a couple of surprises for you? Today I am revealing the first one.

On Saturday December 2nd, 2023, I am giving a culinary workshop: Vegan Christmas. Together we will make at least 10 dishes that you can assemble into a glamourous vegan Christmas dinner. Sweet and savoury tarts, deserts and traditional Christmas dishes in vegan interpretations are on the menu.

The maximum number of participants is 7. Hurry up if you want to ensure a spot!

The workshop will take place from 10:30 till 14:30. First we cook then we eat!

The address is Singel 92 in Amsterdam

If you have any questions, please dm, call, message or e-mail me,

Valerie

#christmas #christmasworkshop #christmasmenu #veganchristmas #veganchristmasrecipe #veganchristmasfood #amsterdam🇳🇱 #amsterdamworkshops #nertherlands🇳🇱 #vegandietitian #vegandietamsterdam #christmascake #vegchristmas #nomeatchristmas #vegankookworkshop #microinfluencer #microinfluencernl

Two Vegan Christmas Culinary Workshops

Dates:
🎄 the first on Saturday December 2nd, 2023
🎄 the second on Saturday December 16th, 2023.

Remember I told you I was preparing a couple of surprises for you? Today I am revealing the first one - two culinary workshops.

Together we will make at least 10 dishes that you can assemble into a glamourous vegan Christmas dinner. Sweet and savoury tarts, deserts and traditional Christmas dishes in vegan interpretations are on the menu.

The maximum number of participants is 7. Hurry up if you want to ensure a spot!

The workshops will take place from 10:30 till 14:30. First we cook then we eat!

The address is Singel 92 in Amsterdam

If you have any questions, please dm, call, message or e-mail me,

Valerie

#christmas #christmasworkshop #christmasmenu #veganchristmas #veganchristmasrecipe #veganchristmasfood #amsterdam🇳🇱 #amsterdamworkshops #nertherlands🇳🇱 #vegandietitian #vegandietamsterdam #christmascake #vegchristmas #nomeatchristmas #vegankookworkshop #microinfluencer #microinfluencernl

Healthy diet and CARBS: Should I avoid carbs? The

Healthy diet and CARBS:
Should I avoid carbs?

The answer is NO!

Carbs are one of the three macronutrients (fats and proteins are the other two) that we absolutely need on DAILY BASIS to function optimally.

A healthy diet must contain a MINIMUM OF 40% CARBS. A healthy ratio of carbs in a diet is between 40-70%. So, carbs must constitute the largest part of our diet.

Carbs do not equal sugar! Carbs are sugars, starches and fibers. Starches and fibers are very important for health.

If you are interested, you can send me TRY MEAL PLAN message, and I will send you a free copy of a one-day meal plan (2000 kcal/80 g protein).

Try to eat balanced & do not avoid carbs with your plant-based dietitian,
Valerie

#nutritionfacts #plantbaseddiet #dietitianamsterdam #nutritionistamsterdam #voedingsadvies #voedingsadviesamsterdam #voedingweetjes #carbsarehealthy #carbs #carbohydrates #healthycarbs #ketosis #glucose #fuelforthebrain
#carbsarelife #carbscarbscarbs #carbsdontmakeyoufat #nocarbs #nutritionist #nutritiontips #fitnessmyths #calories #onlinedietitian

Today is World Diabetes Day. Did you know that one

Today is World Diabetes Day.
Did you know that one of my post-graduate degrees is in diabetes?

Can you prevent diabetes?

You can’t prevent diabetes type 1.
Diabetes type 2 (DM2) is very well preventable! The major risk factors of DM2 are:

* Overweight (80% of people with DM2 are overweight);
* Too much abdominal fat;
* Too much cholesterol in diet/blood;
* High blood pressure;
* Smoking;
* Sedentary lifestyle;
* Too much red meat, processed meat eggs and sugary drinks in the diet (In this order! So, meat and not sugar is the first risk-factor in developing DM2).

As you can see all the above-mentioned risk factors have to do with lifestyle. By following a plant-based diet and leading a healthy lifestyle you cut your risk of acquiring DM2 dramatically. And! Even if you are diagnosed with DM2 you can still (in most cases) reverse it by avoiding the factors below!

I feel very sad about the fact that even though prevention of DM2 is easy, 1 in 14 people (in the Netherlands) is diagnosed with diabetes. 9 of 10 of those people have DM2.

#worlddiabetesday #diabetes #dieabetesprecention #diabetes2 #diabetesfactors #nutritionfacts #dietitianamsterdam #dietitiandiabetes #diabetesdietiste #dietistamsterdam #gezondeten #gezondevoeding #voedingsadviesdiabetes #voedingsadvies #veganvoedingsadvies #vegetarischvoedingsadvies #health #diabetesprevention #diabetespreventie

The new year is right around the corner but that d

The new year is right around the corner but that doesn’t mean it’s too late to start something new…

Take these last few months to challenge yourself, try new things and explore new opportunities. The perfect start is eating more plants and maybe even having 1/2/3 days a week with only plant-based meals🫶🏻

Some nice surprises are coming soon, stay tuned

#goals #newyeariscoming #holidayseason #morningmotivation #morningvibes #plantbased #veganfood #plantbasednutrition #vegandietitian #vegandietamsterdam #eathealthy #microinfluencers

Contrary to popular belief, oranges are not the be

Contrary to popular belief, oranges are not the best source of vitamin C. There are plenty greater sources.

The RDA of vitamin C for adults is 75-100 mg.

~ One of greater sources of vitamin C is black currants.
100 g of these berries provide 150 mg of vitamin C or 200 % RDA.
~Bell-peppers contain approximately as much vitamin C as black currants: 150 mg per 100 g.
~ Broccoli provides 115 mg vitamin C per 100 g.
~ Brussels sprouts provide 85 mg vitamin C per 100 g.
~ 100 g kiwi provide 75 mg of vitamin C.
~ 100 g guava provides 230 mg vitamin C (well, you can’t get fresh guava in the Netherlands, unfortunately).
~ Citrus fruit provide on average 50 mg of vitamin C per 100 g.

I’ve provided you with the best vegan sources of vitamins. Hope you’ve found this information useful.

#vitaminC #dietistamsterdam #plantbaseddietitian #plantbased #plantalternatives #cvitamin #registereddietitian #registereddietitiannutritionist #broccoli #kiwi #guava #blackcurrant #brusselsprouts #bellpeppers #citrus #dailybenefits #microinfluencers #microblogger

During my > 10 years career as a dietitian I’ve

During my > 10 years career as a dietitian I’ve heard a lot of misconceptions about losing weight. Some of them have become real myths because they are repeated all over Internet over and over again, and for some (often mysterious) reasons people believe in them.

Here I’ve collected 10 most common myths from my practice:

Myth 1: if you drink water with lemon juice in the morning, it will burn fat.
Absolutely not! Neither lemon juice nor any other acidic foods burn fat.

Myth 2: If you really do your best, you can lose up to 5 kg per week.
Impossible! To burn 5 kg of fat, you need to burn 35.000 calories. Just so that you know.

Myth 3: Sauna helps to lose weight.
It does, but what you lose is water, not fat! And the loss is very temporary.

Myth 4: If you want to lose weight, you should not eat after 6 p.m.
It does not matter that much (in terms of weight maintenance) at what time we eat. It is all about how much we eat and how much we burn. If there is no structural caloric deficiency, there is no structural losing weight. Times of meals are not (very) important.

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If you feel like you could use professional advice in finding out what is the best way for YOU to reach/maintain healthy weight, I will be happy to assist! Please DM, call or e-mail me to plan an intake.

Yours,
Valerie

#healthyweight #losingweight #healthylosingweight #healthymealplans #plantbasedmealplans #veganmealplan #plantbaseddietitian #vegandietitian #vegandietist #plantaardigdietist #dietistamsterdam #dietistnoordholland #voedingsadvies #onlinevoedingsadvies #dietistbelgie #dietiste #nutritionfacts #factsaboutlosingweight #healthydiet #gezondeten #afvallen #gezondafvallen #makelijkafvallen #dieetadvies

Today is International Sandwich Day. So let’s ta

Today is International Sandwich Day. So let’s talk about bread.

A misconception that some people have is that bread makes you fat.

Well, this is simply not the case. Being overweight is the result of consuming too many calories, more than one needs, and not of consuming a specific product or a category of foods.

Bread fits well into a healthy diet. Those who want to lose weight can eat bread. However, it is better to give preference to bread with a high amount of fibre (wholegrain bread typically contains a lot of fibre) as it is healthier and saturates better then breads made with white refined flour.

Some facts

On average, one slice of bread (30 g) contains about 80 calories, which is less than, say, a banana.

Wholegrain bread is a good source of fibre, B vitamins, Iron and Iodine.

Eating whole grains reduces the risk of heart diseases and diabetes type 2.

Sometimes bread is darkened with malt extract or caramelized sugar. These give bread a dark colour and a specific taste but offer no additional nutrition benefits. The colour of the bread says nothing about the nutrients in it, only the ingredients do. If you really want to know what your bread is made of, ask your baker, or look at the ingredients on the label.

The Dutch eat an average of 3.5 slices of bread per day. Adult women eat an average of 105 grams of bread per day and men 151 grams.

Still, the Dutch with their average intake of 62 kg bread per capita per year are only the 5th on the list of the countries with the highest bread consumption. They are preceded by Turkey (104 kg per capita per year), Bulgaria (95 kg), Ukraine (89 kg) and Greece (68 kg).

Do you like bread?

#bread #healthybread #internationalbreadday #isbreadhealthy #nutritionfacts #voedingsadvies #gezondevoeding #gezondeten #dietist #vegandietist #dietiste #dietistnederland #dietistbelgie #dietistamsterdam #dietistgooi #foodhabits #sandwich #healthysandwich #plantbased #vegandietamsterdam #vegandietitian #veganmealplan #vegandiet #vegansnackideas #vegansnackbox #vegansnacktime #vegansandwichrecipe #vegansandwiches #vegansandwichessavetheday

View my meal plans

If you looking for professional balanced vegetarian and vegan meal plans, click here!

Go to meal plans

Need inspiration? Have a look at my recipes!

Click here to find a collection of my favourite vegetarian and vegan recipes that are good for you and the planet.