[Tips on how to eat more whole grains] • The easiest way to increase the intake of whole grains is to eat more whole grain bread, oatmeal or cereal. • Don’t skip your breakfast. It’s a very important meal! Breakfasts are essential for performance throughout the day. • For dinner or lunch, there are healthy choices like whole grain pasta, brown rice, risotto and quinoa. [Tips on how to eat less whole grains] • The easiest way to cut down on grains is to eat less bread. • You can add fruit and vegetables to your breakfast or lunch as a substitute for the bread that you would eat otherwise. Some people bring a small box of fruit and/or vegetables to university or college. [Tips on how to eat more vegetables: making it easy, tasty and fun] …show more content…
• You can also add fruit to your breakfast (for instance in your oatmeal or yoghurt). At your canteen at work or school/university they will probably also sell fresh fruit. Supermarkets and canteens often also sell precut fruits (e.g. fruit salads). [Tips on how to eat less fruits] • Try to eat less portions of fruits. • If there is another category of which you are not eating enough, try to eat that instead of the portions of fruit that you are eating too much. [Tips on how to eat more dairy] • Fat-free quark is an excellent source of protein. • Low-fat milk and yoghurt are also excellent choices of low-fat dairy. • You can add fruit to bring some variety in the taste. [Tips on how to eat less dairy] • Try to eat less portions of dairy. • If there is another category of which you are not eating enough, try to eat that instead of the portions of dairy that you are eating too much. [Tips on how to eat more meats, poultry and fish] • Lean meat like chicken breast filet and pork tenderloin (dutch: varkenshaas) and a wide variety of fish, provide excellent opportunities to vary your nutrition pattern. They fit into a low-fat diet. [Tips on how to eat less meats, poultry and