Articles

Your lifestyle has a significant impact on your muscle strength. In this article I talk about ageing muscles and summarize practical recommendations on how to combat age-related muscle-strengh loss. I also offer protein rich recipes with over 30 g of protein per portion. 

Sarcopenia is a disease of the skeletal muscles, which mainly occurs in the elderly but can also occur early in life. In this article I talk about what is sarcopenia and offer practical take-home messages.

What should you eat to keep your brain sharp and young? The best advice for now is to follow the MIND diet. In this article I will tell you how to implement this diet in practice.

Scientific studies show that Omga-3 levels can be lower in vegans. Let’s take a look at the factors that can influence this and try to figure out whether supplements are necessery.

Belly fat (a.k.a. abdominal or visceral fat) is not only an aesthetic flaw. Abdominal fat envelops the internal organs, which results in these organs beginning to function less optimally. Therefore it is extremely important to keep belly fat under control. Practical tips are provided in this article.

Selenium is one of the less well studied minerals is. In this article I summarize what is known about selenium so far and what we should do with this information.

Today we're going to talk about how to make your lunch attractive for your kid, partner or yourself. Hopefully after reading this you will promptly become a master of bento!

Did you know that only one in three adults can digest lactose? In this article you learn interesting and useful facts about lactose intolerance.

How do you make vegetables attractive to children? Here are ten practical recommendations from a dietitian (and a mom).

Vegan diet and sport prestations. In this part of the article I focus on the micronutrients that are often deficient in vegan diets and can therefore compromize physical performance.

Sport and vegan diets. In this article, which I divided into two parts, I will cover the most important nutrients in the context of physical performance. Part one of the article covers calories, carbohydrates, protein, and supplements creatine and beta-alanine.

What causes dry skin? In this article I focus on the important (very regular, not supernatural!) foods that can help combat dry skin.

Attempts to suppress (negative) emotions lead to emotional eating. In an emotional binge you eat without actually being hungry. In this article we will look at the phenomenon of emotional eating: what it is, why some people are more susceptible to it, and what you can do yourself to tackle emotional binges.

How to manage a hangover? It goes without saying that it is important to keep your alcohol consumption under control. But there are not that many people who can do that very well. So, what do you do if you had one too many last night? Dietitian explains.

New Year's resolutions are related to health in one way or another. We want to exercise more, drink less or not at all, stop smoking, and have less stress. And we see January 1st as the best day to give our lives this healthy twist... Unfortunately, there is only a very small part of the population who can actually translate their good intentions into concrete actions. How come?

Do you need more protein when you exercise? And how much exactly? And if you are a vegan? And what about protein shakes? And anabolic window? In this article I will answer all these questions.

Vegan diet and pregnancy. In this part of the article we are looking at the micronutrients which are essential for a healthy pregnancy and to which (vegan) mothers should pay extra attention.

Vegan diets are considered safe during pregnancy. But! they require a strong awareness for a balanced intake of key nutrients. This article summarizes the most important aspects of nutrition during pregnancy, with focus on vegan diets.

Microbiome remains a hot topic for already a number of years. Many have heard the word, but most only vaguely know what a microbiome is. Is it the same as microbiota? Can you influence your microbiome by eating probiotics? Or by changing your diet? I've collected the answers in this article.

I am really fond of watermelons. I can eat A LOT in one sitting. Fortunately, watermelons are very healthy, and I don't have to worry about the consequences of my watermelon consumption. In this article I want to recruit you into my camp of watermelon lovers.

What to eat during summer? With summer being just around the corner I've decided to sum up easy healthy options of light refreshing meals. In this article you will find options for every moment of the day: breakfast, lunch, dinner and snacks. And yes, we will talk about ice-cream too!

Are vegans more at risk of a vitamin D deficiency than non-vegans? What are the consequences of too little and much vitamin D? How to chose the best vitamin D supplement? All your questions about vitamin D are answered in this article.

What is an Anti-Inflammatory Diet? If you google it, you'll find a number of diets (aka protocols or meal plans) promoted as the cure-all for inflammatory conditions. In this article I explain what anti-inflammatory diets entail.

A diet without behavioral change is pointless. You have to change your relationship with food if you want to achieve certain results. But we humans are very attached to our habits. Mindfulness can help improve your eating behavior in an unobtrusive way.

As a dietitian, I am concerned about the impact of social media on the mental health of people, especially the vulnerable groups. This article is about the link between social media and orthorexia and other eating disorders.

Is soy healthy or not? For the scientists it is clearly a YES. But consumers often think differently. Let's see where the confusion comes from and try to set the facts straight.

Naturally, I'm a big supporter of a vegan diet, but I also know that it's a step too far for most people. My belief is therefore not that we should all stop eating animal foods. But I am convinced that everyone can try eating less animal-derived foods.

Sugar is in many foods, including foods that we don't even consider sweet, such as ketchup and bread. How do you make sure you and your children stay close to the healthy norm? In this article I have some practical tips for you that I hope will come in handy.

How much sugar can children eat? There is no recommendation in the Netherlands for the amount of sugar per day. Neither for adults nor for children. That does not make it easy to understand how much is too much. Let's figure this out together.

As we age, our body gradually produces less collagen. Reducing collagen leads to wrinkles on your skin and delayed wound healing. In this article we look at which nutrients are needed for optimal collagen production.

Can you test food intolerance? As a dietitian, I often see people in my practice who have had a food intolerance test done. All of them without exception get a resume that shows they are intolerant to many foods. But can you trust such a test?

Eating lentils regularly is great for your own health, and for the planet health. In this article I talk about nutritional and other benefits of lentils and ways to prepare them.

It was long thought that cow's milk was the best source of calcium. But there doesn't seem to be a link between drinking more milk and having a lower risk of osteoporosis. In addition, regular cow's milk consumption is bad for all kinds of other reasons. That is why in this article I have selected 15 other foods for you that contain a lot of calcium.

The link between Irritable bowel syndrome and diet is not always obvious. Food dairy can be a good starting strategy to find out whether your gut reacts to certain foods. Find the list of common triggers in this article.

Did you know that peanut butter is a great source of biotin? Many people claim that biotin supplements make their hair, skin and nails healthier. That's why biotin is often called the beauty vitamin. In this article we are going to examine the link between biotin and beauty claims.

In my view, the true superfoods are those that contain one or more micronutrients in quantities that make a significant difference to your health. Today we will look at the foods that are the best sources of the eight major minerals that we need to consume daily.

This article covers all you need to know about copper: its functions in human body, RDA, symptoms of too little or too much copper, the best food sources. Plus, we will talk about copper pans and pillows.

Contrary to popular belief, turkey and other animals are not the best sources of tryptophan. Chocolate doesn't contain much tryptophan either, although that's often said too. This article offers top-ten foods high in tryptophan which all happen to be vegetarian.

There seems to be a strong connection between acne and antioxidants that we naturally receive through our diet. In this article I summarize what is well-known in regard to antioxidant vitamins and mineral and acne.

People who suffer from acne have heard a lot of well-meant advice which is not always based on science. In this article we will look at what is known and proven regarding diet and acne.

Even mild zinc deficiencies can cause your skin to suffer. In this article I focus on zinc functions in relation to skin health.

In this article you will find practical tips on how to save energy and money in the kitchen and how to optimize you behaviour in order to waste as little food and resources as possible.

Eating healthy on a budget is becoming more challenging due to the rising food prices. In this article I share ten practical tips with you that can help you to safe some money on groceries while still eating healthy.

I am sure all pasta lovers will like this! In this article I am talking about why pasta fits in a healthy diet, what is the best way to consume it without gaining weight and about benefits (other than vitamins and minerals) of eating pasta.

How not to gain weight on holidays? If you prefer to maintain your current weight while on vacation, take a look at the following practical tips that I've collected for you.

Vitamin E can to some extend delay aging. In this article I summarize what is known about anti-aging properties of vitamin E and provide the best food sources of this vitamin.

This article covers top 10 gluten-free flours often used in gluten-free industry (and at home). It is useful to know which flours have which properties before experimenting with gluten-free cooking. Hope you will find this overview useful!

What are the functions of lysine? Does it cure cold sores? How much lysine do we need on a daily basis? What are the best vegetarian sources of lysine? You will find the answers in this article.

What does vitamin C do for skin? Does taking supplements make sense? How much vitamin C do we need and what are the best food sources? And what about applying vitamin C topically? All these questions are answered in this article.

This article explains what you should be aware of when making your own gluten-free flour blend. A recipe of an all-purpose gluten-free flour mix is provided.

I've been to Sardinia three times. During one of my stays I visited the famous village of Villagrande. In this village there are so may persons who live longer than 100 years old, that it has became a topic of exploration for scientists. In this article I share with you my personal notes on the Sardinian diet.

This short article is about vitamin K functions and food sources.

Heavy metals are released into the environment. Animal products but also grains and some vegetables contain heavy metals. Eating a variety of foods rather than sticking to the same foods every day is the best protection against heavy metals.

Is there a link between what we eat and how focused we feel? The short answer: definitely. In this article I give you nutrition tips that might improve your concentration.

For me the true superfoods are those that contain one or more micronutrients (like vitamins and minerals) in quantities that make a significant difference to your diet. Basically, this article is a list of the best vegan sources of vitamins. Hope it will be useful for you!

How to live longer? The dwellers of the small Greek island of Ikaria seem to know the answer. In this article I suggest five practical tips based on the traditional lifestyle of centenarians of Ikaria (not only diet).

Do antioxidant supplements make sense? After reading this article you will no longer be fooled by labels and articles where the word “antioxidant” is used without further explanation.

Oatmeal contains the unique soluble fiber Beta-glucans. In addition, it has beneficial substance avenanthramide which show anti-inflammatory and antioxidant properties. 100 g of oatmeal contain 50% RDA of vitamin B1, phosphorus and magnesium.

To some degree, our diet defines the health of our eyes (heredity and lifestyle are major factors too, naturally). What are the most important nutrients for healthy eyes?

Before you replace eggs with alternative foods, it's good to ask yourself which property of the egg you want to mimic: binding, rising, moisturizing..? Then you can make the best choice out of no fewer than ten substitutes described in this article.

In this article I explain why you should eat nuts every day. I talk about proven health benefits of eating nuts and about how much nuts you should actually eat.

Barley is the best natural source o β-glucans. Beta-glucans have been scientifically proven to help maintain normal blood sugar levels and lower blood cholesterol.

Do we need to detox? Does liver cleansing make sense? Let's talk about how our body detoxifies itself and whether we can optimize this process with specific diets, products or procedures.

Did you know that one banana provides 25% RDA of vitamin B6? The same goes for avocado. These and other facts are discussed in this article.

Eating habits of parents and children are linked. It all starts before the conception. And it is not only about the mothers-to-be. The nutrition of fathers-to-be plays an important role too.

Is dark chocolate healthy? Dark chocolate IS healthy (consumed in moderation). In this short article I explain why.

With a sustainable approach to nutrition, you can reduce your own impact on the environment by up to 50%. In addition, those who eat sustainably, automatically eat healthier.

In this article we figure out what dietary fiber is, what it does for health and where to get it from. Nutritional recommendations for every day are provided.

Read in this article about the mechanism of B12 absorption, causes and consequences of B12 deficiency and whether you (as a vegetarian or vegan) should be concerned.

How to survive holidays without gaining weight? How to survive Christmas (or any other holiday meal) and not gain weight? I’ve prepared twelve very practical tips for you.

As with any addiction, getting over sugar addiction will require discipline and time. A structural approach will help. In this article I provide you with ten practical recommendations. Hope they will turn out to be useful!

How to reduce your individual food waste? Basically, it is all about buying less and storing better. In this article I share with you interesting (but alarming) facts about food waste and offer you ten practical tips.

Many people believe that flour makes you gain weight. Some people claim that bread is bad because it contains gluten. Is bread actually bad for your health?

If only 25% of all wasted food was saved, that would be enough to feed almost 900 million starving people. This is reason enough to try to be more conscious about your food choices. In this article I will share guidelines on how to store food with you.

I love pumpkins. I would have them for breakfast, lunch and dinner. (But variety in nutrition is important, so I eat other foods too haha) This article is about the health benefits of pumpkins, its seeds and oil.

Raising vegetarian kids does not have to be a challenge. But it is good to be aware of possible deficiencies. In this article I cover the most important aspects of vegetarian diets.

Iodine deficiency is a serious global health problem. Nearly 2 billion people lack adequate iodine intake. In this article I suggest a nutrition strategy which can help to avoid Iodine deficiency. 

Cellulite is harmless but very annoying. This article provides nutrition strategies that can improve the appearance of cellulite.

This article covers nutritional profile of buckwheat, including potential health benefits of buckwheat and the nutrients it contains. Cooking tips are included.

Do hair supplements work? Only if they contain the right components. In this article I will tell you which nutrients are essential for hair health.

What do centenarians eat? In this article I will tell you about one of the healthiest diets on Earth, the traditional Okinawa diet. I will also share its highlights with you.

Weight loss and gender: yes, gender does play a role.

The short answer is: yes. Avocado is a very balanced food, by which I mean that it contains almost the full range of vitamins and minerals. This article is all about the nutritional value of avocado.

The colour of plants indicates the presence of certain nutrients. Some of those nutrients and their health benefits are described in this post.

This post is not meant exclusively for vegans. I hope it is also interesting for non-vegetarians who want to reduce animal products in their diet.

In this article I will share ten key breakfast principles that will help you boost your energy and stay concentrated for the rest of the day, as well as suggest ten breakfast ideas.