Upcoming event

Kunststoffenbeurs September 18

  • Internet of Things (IoT)
  • Technology
Arrow icon All events
Close Close
Close Close


An important pillar of the vitality model is nutrition. Every day you are exposed to nutrition. But what is healthy? Check it out here. 

The correct amount and correct mix of food provides you with the energy to exercise, to be alert at work and to do everyday things.

Basic principles of nutrition 

The basic principles about nutrition are:

  • Learn to experience what your body needs
  • Eat as many natural products as possible
  • Eat at least 250 grams of vegetables
  • Eat as few sugars and sweeteners as possible
  • Be moderate with starch products (such as bread, pasta, cereals, rice, French fries and potatoes)
  • Eat a varied diet so that you get enough vitamins and minerals
  • Consume sufficient fibres (30 to 40 grams per day)
  • Avoid alcohol  
  • Avoid trans fats
  • Remain hydrated (drink ± 2 litres of water or non-alcoholic, non-dehydrating drinks per day)

Go keep track of what you eat one day. A food diary gives you a lot of insights. After a week of taking records, you will gain insight into what you eat and see what you could replace.

Johan Hulleman, Head of Quality Assurance at Jumbo

Don't suddenly eat less, but look for a healthier alternative. As a snack you can cut strips of sweet pepper, cucumber, celery and carrot. With a dip of yoghurt with samurai sauce or pesto you can enjoy as good as a bag of crisps.


Enthusiastic athlete

You are a serious amateur athlete when you train at least three times a week for 1 - 2 hours or more and try to improve your performance through a constructive training structure in order to reach your maximum performance limit. For you, sport is part of your lifestyle, but it is not your profession.

Athletes have a higher carbohydrate requirement than non-athletes. Carbohydrates provide sufficient fuel during exercise and optimal carbohydrate storage in the muscles. The higher the heart rate, the harder it is for the body to extract energy from fats. Carbohydrates are therefore the body's preferred fuel.



Have you become motivated and would you like to know more? Then click on one of these in-depth articles!


Subscribe to webinar: 'Choose consciously and eat healthy'

Drink enough while exercising on vacation

Are you going on vacation, but you want to continue exercising? Then it's important that you drink enough during your exercise. Especially when you're going to exercise in high temperatures. But how much should you drink and how do you check whether you've drunk enough?

How do I eat healthy on vacation?

With the vacations just around the corner, you might find it harder to keep eating healthy. All those local delicacies can easily tempt you to choose something unhealthy more often, while you had agreed with yourself to eat healthy during your vacation and return without extra vacation pounds.

Food that contributes to healthy ageing

As a sports doctor specialising in lifestyle, Hans van Kuijk knows exactly how important healthy nutrition is. It not only makes you feel good, it also keeps you healthy.

‘I feel better than ever’

For a long time, Wim Tilburgs suffered from diabetes and obesity, and had no quality of life. That is, until he decided to turn his life around. Now he’s founded Stichting Je Leefstijl als Medicijn (Your Lifestyle as Medicine Foundation) to help others battle these diseases. He believes that healthy eating, passion and motivation are essential.

How healthy nutrition keeps your insulin levels down

Avoid industrially processed food and limit the amount of carbohydrates you eat. Instead, choose sugar-free products that are rich in natural proteins, healthy fats and fibre. This is good for the insulin concentration in your body. Sports physician Hans van Kuijk explains why.

Did you know…

Reading labels 

Beautiful texts and chats on packaging sell better and can put you, the consumer, on the wrong footing. If the packaging says 'traditional', 'fresh' or 'natural', that sounds nice. But it says nothing. For example, a 'traditional' bread may as well have been made in the factory. Or it says 'source of vitamin C' while all similar products in that category contain vitamin C. And forget the idea that 'light products' are healthier. In such products, fat is often replaced by sugars!  

Ode to the soup

Soup is not only easy to make, but also a simple way to get to your daily quantity of vegetables.

A healthy diet: taking small steps to make big changes

We all know that healthy nutrition is the basis for feeling fit and good about yourself. Still, it can sometimes be difficult to incorporate healthy eating habits in your daily routine. But don’t worry – it’s easier than you think! We’ve got a few useful tips to get you started.

Getting enough veggies every day

Did you know that the recommended daily amount of vegetables is at least 250 grams? Research shows that many Dutch people don’t manage to consume that amount. That’s a great shame, because vegetables are both delicious and very good for you. We’ve got seven handy tips to help you get enough veggies each day.

New week, new challenge: nutrition

This week is all about healthy food. We all know it is important, but how do you eat healthy? And how do we know which products we should integrate into our daily diet, and which products we should leave on the shelves. This week’s challenge will get you started. Try to complete one or more of the assignments below!

Stay up to date