Enjoy three balanced meals a day but falter on snacks? These five expert-backed snacking strategies help you make smarter choices and stay on track with your health goals. 1. Plan Your Snacks Ahead As nutrition professionals advise, snacks can add up to the calories of an extra meal. To maintain you

The Netherlands ranks poorly in vegetable consumption. According to the 5-a-day study by research agency Kantar, only 18% of Dutch adults meet the recommended daily intake of 250 grams of vegetables and 200 grams of fruit (two pieces). This places the Netherlands third among countries with low fruit

Infusing drinks with ginger or lemon offers delicious flavor and proven health benefits. But pairing them together elevates the experience even further. Ginger-Lemon Water Add a tablespoon of fresh lemon juice to your ginger-infused water for a zesty, refreshing boost. Experiment by including cucumb

Youve had enough to eat, yet cravings pull you back. Take charge with these six practical, expert-recommended strategies drawn from nutrition science. 1. Drink more water Thirst is often mistaken for hunger. Keep a water bottle handy all day to stay hydrated and curb false hunger signals. Also rea

Indulge guilt-free with these delightful whole grain cookies, layered with fresh kiwi slices and dipped in rich dark chocolate. A nutritious, fun snack everyone will love. Ingredients For 12 cookies 4 Zespri Green kiwi 100 g dark chocolate 140 g wholemeal flour (+ extra for dusting) ½ tsp baking po

Ever wondered if you can boil eggs right in your electric kettle? As a seasoned home cook with years of practical kitchen tests, the answer is yes—its a reliable method, especially for camping. Fill the kettle with water, add your eggs, and boil. Once it switches off, let them steep: about 3 minutes

Dont waste leftover stale bread—its ideal for these six practical uses that savvy home cooks swear by. 1. Whip Up French Toast Whisk eggs, vanilla sugar, cinnamon powder, and milk together. Dip bread slices into the mixture, then pour any remaining liquid over a stack of slices for thorough soaking.

Trendy bowls like açaí and poké are everywhere, and now pitahaya bowls are stealing the spotlight. As nutrition enthusiasts with years of experience crafting fresh, vibrant recipes, were excited to share this simple, customizable option packed with tropical flavor and nutrients. What is pitahaya?Pit

Strengthening your immune system is key to staying healthy. Discover these 7 tasty ways to increase your vitamin C intake, drawing from well-researched superfoods and everyday ingredients that support your bodys natural defenses. 1. Enjoy Pomegranate Seeds Pomegranates are a nutritional powerhouse

Love garlics bold flavor but dread the lingering breath? These three expert-recommended strategies, backed by research, will freshen your mouth quickly and effectively. 1. Eat an Apple American scientist Sheryl Barringer tested raw garlic eaters with various foods. Apples proved most effective at ne

The fourth edition of the National Week Without Meat is underway. This initiative raises awareness across the Netherlands about the benefits of reducing meat consumption. Ready to join? Organized by Isabel Boerdam, renowned author of De Hippe Vegetarier, the book, and Vega Bijbel, the campaign draws

Tex-Mex cuisine shines in vegetarian recipes. Our chili sin carne bursts with bold flavors from sweet potatoes, eggplant, and fresh veggies. Its a standout dish for Meatless Monday or National Meat-Free Week, crafted by Santa Maria experts. Ingredients 1 red onion 1 clove of garlic 300 g sweet pota

Salads are a cornerstone of many weight loss plans, but common errors can undermine their effectiveness. Backed by nutrition insights from trusted sources like Livestrong.com, here are 8 pitfalls to avoid for salads that truly support your goals. 1. Skipping Protein To cut calories, you might skip p

Marijke Berkenpas, a food scientist and registered dietitian behind Im a Foodie, shies away from the spotlight. But her expertise in healthy eating puts her front and center. As a professional in nutrition, were thrilled to reveal her personal food diary. I eat intuitively, tuning into my bodys hung

Prep these four nutritious snacks over the weekend, and youll have delicious, wholesome options ready for busy days ahead. As a seasoned nutritionist, Ive relied on batch-prepping like this to maintain balanced eating effortlessly. 1. Fruit and Vegetable Bags These portable bags deliver your daily

Love savoring a coffee after dinner? As a seasoned coffee aficionado, Ive discovered simple ways to elevate your brew into a delightful dessert using wholesome ingredients—no extra sugar required. While liqueurs or syrups are tempting, they often pack hidden sugars. These natural alternatives delive

A relaxing nightcap can ease you into sleep—no alcohol needed. These four warm drinks, crafted with time-tested herbs and spices, harness natural ingredients known for their calming effects. 1. Golden Milk Preparation time: 15 minutes Ingredients 800 ml milk 1 tsp freshly grated turmeric 1 tsp fres

Non-alcoholic beer has gained massive popularity, letting you enjoy beers classic taste without the alcohols effects. But quality varies widely—what should you prioritize for smarter choices? 1. Watch Out for Added Sugars Radler mixes beer with soft drinks, and the non-alcoholic kind packs 30 calori

Celebrate World Nutella Day or prepare for Valentines with these simple, indulgent heart-shaped cookies featuring creamy Nutella and fresh raspberries. As a trusted recipe from South & Pepper, theyre quick to make and sure to impress. Ingredients for 6 Heart Cookies Preparation time: 15 minutes

Nothing beats the rich flavor of homemade hot chocolate, but who has time to make it from scratch every time? This clever hack from seasoned home cooks makes it effortless. Melt chocolate with heavy cream and let the mixture set. Scoop into balls using an ice cream scoop and freeze—theyll stay fresh